A. Pull-up strength:
- Beat swing practice
- 3 max effort sets of strict pull-ups at 33X3 tempo
- 3 max effort chin-over-bar holds
B. Event 7 from this year’s FrostFit competition at CrossFit Winnipeg. This consists of two scored events – a row, and a timed event. You will work with a partner, partitioning the work as you see fit:
10 minute row for max calories, and at the same time, the other person will be working on the following:
4 rounds for time of:
10 DB snatches (55/35) (left arm)
1 length lunges with DB in front rack (left side)
10 box jumps (or step-ups)
10 DB snatches (right arm)
1 length lunges with DB in front rack (right side).
One strategy would be: 1 person rows for as long as it takes the other person to complete one round of the above sequence, and then switch roles.