WOD for 093019

Skill: Pullups

Strength: Strict Pullups (10 Mins)

8-6-6-4

Strict Pullups

10-15 Hollow Rocks between each set (only 3 sets of Hollow Rocks)

rest about 2:00 b/w sets

*Add weight or a band as needed to make these doable but difficult

Conditioning:

4 Rounds For Time…(20 Min Cap)

50 Double Unders

8 Chest 2 Bar

8 Burpees

8 Chest 2 Bar

Rest 2:00

Comp: 10 Chest 2 Bar, 8 Burpees, 4 Bar Muscle Ups

FItness: As Written

GPP: 20-30 Double Unders or 75 Singles, Kip. Pullups or J. C2B

Health: 50 Singles, 8 Jumping Pullups or 8 Ring Rows