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A. Pulling strength and technique:

  • 10 minutes of rope climb practice and/or pegboard practice. Partial rope climbs, pulls from the floor, and footwork practice are all fair game if you’re not able to do a full rope climb yet.
  • 2 max effort sets of L pull-ups (on pull-up bar or rings)
  • 2 max effort bar hangs, shifting your weight from side-to-side. This will make the hangs a bit harder for some, but you may find that this is nice stretch as well.

B. 10 minute AMRAP of:

8 thrusters (95/65)

30 double-unders.

Compare to Jan 25 2018, and April 25 2018.