WOD NOTES
Today we retest your pull up challenge progress…
If you test up to the next level then continue following the appropriate plan.
If you test up and are using a band? Then reduce the band tension and follow the appropriate plan moving forward.
Good luck today REBELs.
Fitness
10 minutes
Re test the pull up challenge
Then…
4 sets for times
(time cap 4 minutes)
500 m row
50 single under’s
15 Push ups
Rest 4 minutes
Performance
10 minutes
Re test the pull up challenge
Then…
4 sets for times
(time cap 4 minutes)
500 m row
50 DU
15 HSPU
Rest 4 minutes
Sport
Snatch grip sotts press
3 sets x 5 reps
Front Squats
Build up to 3 RM
Snatch
3 waves
1 = empty bar to 80% doubles
2 = 50% – 90% doubles
3 = 50% – 92.5% doubles
