Friday, August 30th

29
Aug

Friday, August 30th

STRENGTH:

Strict Pull-ups

4 rounds:

Max unbroken strict pullups (5-8 for assisted pullups, either rings or bands)

Rest 90 seconds between sets

METCON:

EMOM 10

5-10 kipping pull-ups (unbroken)

10-20 air squats

3 minute rest


EMOM 10

30 seconds max double unders (single unders)

30 seconds double KB front rack hold

NOTES:

Intent: Should have 15 sec of rest each round. Work on stringing pull-ups together for volume. Minimize transition times in second EMOM to keep working for the whole time.

Scaling: Advanced athletes may choose to scale up on the air squats to goblet squats if form and speed allow

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