WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 MIN. TIME CAP:
STRICT PULLUP (NO BANDS) OR ROPE CLIMB
4-4-4-4-4; IF YOU CAN DO WEIGHTED PULLUPS
MOD. 1: 20 STRICT PULLUPS AT BW IN AS FEW SETS AS POSSIBLE
MOD. 2*: 4-4-4-4-4 LEG ASSISTED PULLUPS ON RACKED BARBELL
*IF YOU DID MOD. 2, DO 3-3-3 NEGATIVES (BAND ASSISTED AS NEEDED)
WOD
FOR REPS:
2 MINS. ROW CALORIES
1 MIN. SINGLE ARM DB JERK (L) 55/35
1 MIN. SINGLE ARM DB JERK (R) 55/35
1 MIN. DB POWER SNATCH (L) 55/35
1 MIN. DB POWER SNATCH (R) 55/35
2 MINS. INCH WORMS
2 MINS. ROW CALORIES
COOL DOWN