20
Jun
Come Together
Skill: Kipping Pull-ups
Strength: Back Racked Lunges (8-8-8)
*8 Lunges per leg
**Rest between Sets
then,
Back Rack Box Step Ups (10-10)
** 10 Reps per leg
**Rest between Sets
Metcon: For Time-
1 Round Kelly
2 Rounds Helen
1 Round Kelly
Kelly: 400m Run, 30 Box Jumps, 30 Wall-Balls
Helen: 400m Run, 21 KBS, 12 pull-ups
L1: 20/14, 24″/20″, Blue/Red (American), CTB
L2: 20/14, 24″/20″, Blue/Red (American), Regular Pull-ups
L3: 14/12, 24″/20″ (Step-ups), Red/Orange (Russian), Jumping or Banded Pull-ups
L4: 12/10, 20″/17″ (Step-ups), Orange/Yellow (Russian), Ring Rows
Notes:
1-mile Run Total
60 Box Jumps
60 Wall-Balls
42 KBS
24 Pull-ups