Friday!
A) Pull Ups (12:00)
Each division will do 5R of this workout. Rest no more than 20 sec between the two drills.
E: 5 sets: ME weighted S-Pull Ups (#20/12 WB) followed by ME S-Pull Ups (No Weight).
RX:
5 sets: ME S-Pull Ups followed by ME Kipping Pull Ups (any style). This will = 1 set.
M/S:
5 sets: ME (unassisted) Pull Ups (8 jumping or 8-10 banded) followed by approximately 3-6 Kips ONLY (hollow to arch). Stay tight!
B) Met Con:
15:00 AMRAP!
E:
25/20 Cal: Bike!
15 Ball Slam #50/30
12 HRPU
50 Dubs
RX:
15 Ball Slam #40/30
12 HRPU
40 Dubs
20/18 Cal: Row
M/S:
15 Ball Slam #30/15
12 HRPU
15/12 Cal: Bike
30 Dubs