Pullups, Box Jump Overs, And Double Unders

Friday, June 16, 2017

WARM UP

3x

Runway lunges

250/200m row (controlled powerful strokes)

5 Burpee pullups

 

STRENGTH & SKILLS

15 Minutes

1 RM

Front squat

 

WOD

@ 20 Minutes

10x

RX

6 Pullups

9 Box jump overs 24/20″

15 DU’S

100m Run

Rest 30 seconds after each round

25 Minute cap

 

ADV

10x

9 CTB

9 Box jump overs 24/20″

30 DU’S

100m Run

Rest 30 seconds after each round

25 Minute cap

 

Note: Every round is an all out effort, should be pushing as hard as possible to get to each rest. With the pull-ups/CTB and double unders you should be confident you can get at least 7-8 rounds unbroken, otherwise reduce the numbers.