Wednesday April 11th

Weighted Pull Ups, build to a max weight,1-1-1-1-1, Banded Pull ups 5×3, Negative 5×3, Challenging Ring Rows 5×5

WOD:

For time

400m run,

20 Pull ups,

500m row,

30 Push Ups,

100 Dus,( 300 Sus)

40 Ab Mat Sit Ups

CrossFit MetCon

3×15 Plate Press on Ball, 3xOH Plate walk, 1 lap around gym, 3×15 banded Row

WOD: Same as main class, sub jumping pull ups