Durability
1-Arm DB Sit-Ups – 10 reps per arm x 3 sets – legs straight
Skill/Strength
Weighted Pull-up
Work to a 1 Rep Max in 8 minutes
-This can be with band assistance, for example, first time doing 1 strict pull-up with a blue band.
-If you are scaling with heavy band tension, then go for a rep max with the band, for example, 8 reps with a black band is 2 reps more than my previous best with that band.
WOD
20 min AMRAP
5 Chest to Bar Pull-ups
10 Push-Ups
15 AbMat Sit-Ups (Rx+ Tuck-Ups)
20 Jumping Air Squats
Scores from Tuesday
The post WOD – 184.1 – appeared first on CrossFit Syracuse.