Skill/Strength – Max reps – 90 sec strict pull-up (band as needed) – 90 sec rest – 90 sec strict HSPU (Kip/1 ab mat/KB press) – 90 sec rest – 60 sec Strict Pull-up – 60 sec rest – 60 sec HSPU – 60 sec rest – 30 sec strict pull-up – 30 sec rest – 30 sec HSPU – 30 sec rest
WOD
6 min AMRAP
1000 meter row
Wall Ball – 14/20#
4 min rest
Repeat
WOD…Oct 13th…Repeat!
