Durability
Starfish Plank
60 seconds Per side x 1 set
Add a DB on your Hip if you need it
Skill/Strength
Pull-Up Strength – 5 Min AMRAP
Level 1 – Ring Rows + 1 Second Hold at the top of every rep
Level 2 – Pull-Up Negatives + 1 Second Hold at the top of every rep
Level 3 – Strict Pull-Ups + 1 Second Hold at the top of every rep
Level 4 – Weighted Strict Pull-Ups + 1 Second Hold at the top of every rep
—Please fail to complete a rep with a neutral neck before you reach your chin over the pull-up bar to complete an ugly rep…that’s not good for you
WOD
5 Sets – 1 min Rest b/w sets
30 Calorie Row
20 Alternating DB Reverse Lunges (45/30) DBs must be held at the shoulders
10 Toes to Bar (Rx+ 5 Ring Muscle Ups)
Scores from Tuesday
