Monday February 28

Tim

STRENGTH

Pull Ups

Dead Hang Pulls Ups

Advanced/Intermediate

3x3(assisted if needed) 60 Sec rest between then 3 slow negatives and 10 Inverted Ring Pull Ups

Elite Men

9 Pull Ups, 8 Chin Ups, 7 Pull Up, 6 Chin Ups-90 sec rest between then 10 Inverted Ring Pull Ups

Elite Women

3 Pull Ups, 3 Chin Ups, 2 Alt Grip, 3 Chin Ups, 2 Pull Ups-60 sec rest between then 10 Inverted Ring Pull Ups

WOD

For Time:

                                                     55 Push Press (65/95#)

                                                     45 Double Unders

                                                     35 BJ

                                                     25 Pull Ups

                                                     15 Wall Balls

                                                     10 Pistols

(*Elite 2 Rounds)

Finisher:

8,6,4,2

Ball Cleans, Burpees