5 attempts at a one rep max weighted pull up
Then use 50 percent of your one rep Max and complete
4 sets of 6 reps with 2 minutes rests
Then for time
3 rounds of the following
400 meter run
21 kb swings
12 chin ups
Post workout
3x10 ring rows
2 minute amrap of double unders
weighted pull up 1RM: 70# (10# PR)
ReplyDelete4x6 at 35#, only got 5 reps on set 4
metcon @ 2 pood and strict chin ups: 11:30, good race with blake.
post: 3x10 ring rows
2 min DU AMRAP: 114