Skill Work: Tabata Kipping Pull Ups
If you want to make it a little more challenging go ahead and do chest to bar, ask a coach about butterfly pull up progressions as well!
Strength: EMOM 10 Minutes of
- 2 rope climbs on odd minute
- 4 HSPU on even minute
RX+: STRICT HSPU/ LEGLESS ROPE CLIMBS
Score will be number of rounds where all work was completed if you were able to complete 2 rope climbs and 4 HSPU on all the rounds your score will be 10.
WOD: For Time -CAP 16 Minutes:
- 50-40-30-20-10 Calorie Row**
- **: 400 meter run after each round
RX+: USE A WEIGHTED VEST, IT’S TIME TO GET READY FOR MURPH!