Friday

Benchmarks
4 Benchmarks: Complete in Order Below

1: Pull-ups ("STRICT" - Max Reps, No Stopping, Until Failure)
Sub: Banded- No Kipping
1 Attempt
2: Push-ups (Max Reps- until Failure)
Sub: From Knees
1 Attempt
3: Weighted Pull-ups (1 Rep Max)
Use Belt with KB or DB between Legs
3 Attempts to Max
- Record Heaviest Completed Rep
4: Max Double-Unders (AMRAP - Reps)
Max set of Unbroken Double-Unders

2 Attempts
 
"WOD" Workout Of The Day
For Time:
Cash In - 110 DU

12-9-6-9-12
T2B
KB Swing (American) Rx 53/35 Rx+ 70/53

Cash Out - Sprint Around Building**

 
Sub: Knees 2 Elbows/ Knee raises
Intended Stimulus: Quick, unbroken sets, try not to drop from bar or put KB down until each set is complete.

 

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