Strength:
Shoulder Press for load:
3-4 Sets:
3 Strict Press at 70-80%
• Rest 2-3 Minutes Between Sets
WOD: “Strict Pull-up Biathlon”
RX:
For Time
400 Meter Run
18 Strict Pull-ups
400 Meter Run
15 Strict Pull-ups
400 Meter Run
12 Strict Pull-ups
[Every Break]:
100 Meter Run
Time Cap: 18 Minutes
Open:
For Time
400 Meter Run
15 Bar Muscle-ups
400 Meter Run
12 Bar Muscle-ups
400 Meter Run
9 Bar Muscle-ups
[Every Break]:
100 Meter Run