Well it was a quiet recovery day at the Fred. I hope to see a larger crowd today. I promise I won’t bite but the WODs will.
8 min Warm-up AMRAP:
9 Ring Rows
6 Ring Push-ups
30 Double Unders
Weighted Strict Pull-up 7-7-7-7-7, using heaviest weight per set
Weighted Strict Dip 7-7-7-7-7, using heaviest weight per set
Notes: This complex is a pairing of strict pull-ups and strict bar dips to be executed on the alternating minute for 10 minutes. The goal is complete 7 unbroken strict pull-ups and 7 unbroken strict bar dips for the entire 10 minutes.
For the strict pull-ups, vary your grip with each of the 5 sets:
– Mixed Grip
The rep scheme will be just like the strength couplet. Week 1 you will complete 7 reps of each movement, week two 5 reps, week three 3 reps.
Start at a load you are confident you can handle. Increase the loading with each set if you feel good.
5 Rounds For Time of:
30 Box Jumps, 24/20 in
30 Wall Balls, 20/14 lbs