120906

Thursday

Warm Up:
400m Run
15 KB Swings
20 banded side steps each way
20 banded good mornings
10 toes to bar

Mobility:

Strength: Deadlifts
3 (40%)-2 (50%) -1-1-1
15 minutes to work up to a heavy single.
Rounded backs count as a missed rep.

WOD:
50-30-20
Wallballs
Pullups
Double unders

If you do not have 10 STRICT pullups without a band, you will immediately scale pullups each round.

Level 2: pullup rep scheme 25/20/15
Level 1: pullup rep scheme 20/15/10