A. BS - 60% 1RM; 10 sets of 3 @ 20X1; rest 60 sec
B. Wtd Wide Grip Chin ups @ 21X0; 3-4 x 4; rest 2 min
rest as needed
for time:
Run 800 m
rest 2 min
for time:
60 DU's
25 L Pull ups
60 DU's
25 strict pull ups
60 DU's
25 CTB pull ups
60 DU's
rest 2 min
for time:
Run 800 m
Notes:
work on concentric speed for BS
"wide" means wider than you normally do pronated, THROAT TO BAR!
AER work - try to make the 800's the same each time, PERFECT reps on pull ups
Results
Being
A. 140#
B. 53x4, 53x3, 53x4, 53x3
WOD:
3:20
+
22:04
+
3:14
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