Pull-up Work:
4 Rounds (Not for Time)
12/9 Calorie Row
8 PVC Pass Throughs
1 Large Unbroken Set of: (see coaches notes)
-Strength Program: Banded Strict Pullups / Ring Rows
-Skill Program: Kipping Pullups/ Butterfly Pullups/ BMU / etc..
Rest 1 minute between rounds
***Score is number of unbroken pullups each round
WOD:
RX:
Every 3:00 for 15:00
15/10 Calorie Bike
25′ HS Walk or 3 Wall Walks
12 Toes to Bar
Fitness:
Every 3:00 for 15:00
15/10 Calories
18 Plank Shoulder Taps
12 AMSU or V-Ups