WOD NOTES:
Working your strict pulling power today. Each piece will require a focused mind and controlled effort. Then we top it off with another little cardio session to you by Ali.
Fitness
1 a) 5 x 5 Australian pullups
1 b) 3 x 2 Negatives
1 c) 3 x 1 pull-to-stand on rope
Teams of 2,
6 sets each
250 m row
250 m run
Sport and Performance
1 a) False grip ring puls 4 x 3
1 b) Dip negatives to lower 3 x 1
1 c) Assisted MU (working transition) 3 x 3
Teams of 2,
6 sets each
250 m row
250 m run
