Skill:
Weighted Strict Pull-ups*
3-3-3-3-3
For max load
These sets need to be unbroken. If performing scaled pull-ups, make each set a little harder by changing progression used.
Conditioning:
Run 300m
30 Squats
10 Burpee pull-ups
Rest 3:00
3 rounds for time
Post results and experiences to comments
PLU work was good! I liked working them like that. Failed my last set of 3 at body weight but got one good one.
18:59
Mod burpees and C2B low bar progression. I forgot my grips and refuse to rip for anything less than a 1st place. Lol So I used the low stand alone bar and did C2B. Still spicy
Plu work did 45lbs
Wod, 18:08, mod row 375m
Skill:
15-25-35-40-45
Successful at each set
CWOD:
15:07 Rx
(2:55, 3:03, 3:09)
Extra lifting:
Deadlift/Bench Press superset
5-4-3-2-1
245/135
295/155
345/165
395/185
425/205
Then worked up to a heavy single BP. Got to 250 before my right shoulder/biceps tendon became weak.
15:48 great wod.