Weightlifting
Weighted Pull-ups (Building to a 1 RM)
Set 1 – 3 reps
Set 2 – 2 reps
Sets 3-6 – 1 rep
Rest 2-3 minutes between sets, building to today’s 1-RM
Set 2 – 2 reps
Sets 3-6 – 1 rep
Rest 2-3 minutes between sets, building to today’s 1-RM
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Metcon
Three rounds for time of:
400 Meter Run – or 500m Row (weather permitting)
20 Pull-Ups
10 Strict Handstand Push-Ups
400 Meter Run – or 500m Row (weather permitting)
20 Pull-Ups
10 Strict Handstand Push-Ups