WARMUP:
INSTRUCTOR LED

STRENGTH:
20 MINS. TO FIND
1RM PULLUP
***IF YOU DID NOT NEED BANDS, BUT COULD NOT
ADD WEIGHT, TRY TO COMPLETE 5-7 SINGLE
REP SETS AND/OR A 3X5 OF NEGATIVES.
IF YOU USED BANDS… AFTER BANDS, COMPLETE…
3X5 PULLUPS ON RACK/BARBELL/BOX
FOLLOWED BY A TOTAL OF 6-10 (3-5 SEC.) NEGATIVES.
USE A LIGHT BAND FOR NEGATIVES IF NECESSARY

WOD:
4 ROUNDS
200M RUN
15 TOES TO BAR
250M ROW

AFTERMATH:
OVERHEAD CARRY TWICE AROUND BUILDING
45/25 BUMPER PLATE

COOL DOWN:
INSTRUCTOR LED