WOD - 2/4/15

Wednesday

Skill: 1-arm KB Swings

Strength:  Jerk - Find 1RM

  • Strict Press 95%+ 3x1+

WOD: 3 Rounds

  • 8 K2E
  • 20 Mountain climbers
  • 10 1-arm KB Swings (53/35)

Post Workout: 3 Rounds

Challenge of the Week:  Fastest 200m run.

*Post score to whiteboard

Pull-up Program

Day 2:

  • 5x6 self-assisted pull-ups (either use a barbell on a squat rack or place a tall box under the pull-up bar)*
  • 3x10 barbell bicep curls
  • 3x8 banded pull-aparts

*If the self-assisted pull-ups are too easy, either stay on your toes or put a box in front of you (body should remain vertical under the bar) and place your feet on it for more resistance.