STRENGTH/SKILL
A. 1RM Back Squat in 15 min
Build to 1RM
F: 5RM: 30x1
P/S: Find 1Rm
**Optional 85% of A for Max reps unbroken -
85% of today's 1RM for max reps **Optional**
B. Weighted Pull Up; in 10 min
Build to 1RM
F: Max Chin Over Bar hold x3 or
Ring Row; max reps; 1010 tempo x3
P: Strict Weighted Pull Up;
if they cannot - perform max reps strict
S: Strict CtB Weighted Pull Up
WOD
Row
All Groups:
500m row for time
or 4 sets;
30 sec on/off for max meters (keep track of highest meters rowed)
