April 11th – Capsized

By April 10, 2017 wod No Comments

Skill wu-general wu, practice strict pull ups: Use jumping pull ups or bands if needed for 10 sets of 3 concentrating on slow negative (eccentric) movement. If proficient already, perform 10 sets of 5, using weight if needed to max out around 5 per set.

WOD – 4RFT

30 DU’s (3-1 singles)

15 Box jump overs (24/20”)

10 HRPU

RX+= 3 Ring mu per round

(Time Cap 12 Min)

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