Hey Folks!
Awesome work today! The squats felt great – the WOD made me feel tired. They all kinda do that, but this one a little extra. Maybe that means it’s exactly what I need more of then :)
Hope you all had a glorious Monday!
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Coaches Notes:
Time to accumulate some strict pull up reps! If you don’t have your pull up yet, this is the perfect time to do your 10 sets of X and your negatives! Steady movement on the WOD is the name of the game – Stay calm and relaxed throughout your body in all the muscles you don’t need to be using and you’ll find you tire out less quickly.
Strength:
3 Sets:
max strict pull ups.
3 minute rest between sets.
Record your highest score.
Conditioning – “I’m not an Ambi-Turner”
16 Minute AMRAP:
2 Muscle ups (sub 4 chest to bar pull ups, or whichever progression you’re at)
10 Wall Ball (20/14 – to higher target)
18 Kettlebell Swings (70/50 – Russian)
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