A. Pull-up strength:
- 3 max effort sets of strict pull-ups
- 2 rounds of partner assisted/resisted bent arm hangs (use a supinated (chin-up) grip this week). These are the same as last week except for the hand position. Pegboard ascents are an option here if you still have enough strength in your arms after the strict pull-ups.
- 2 max effort sets of easy ring rows. Go until it burns… and then do some more.
B. In groups of 3, for a total of 6 rounds:
1 length of sled push (Use the same weight as June 5, if you did that workout. If not, aim for roughly 1/2 BWT for men, 1/3 BWT for women. These are rough guidelines. Use a weight that is a challenge, but that allows you to complete a length quickly and without stopping.)
Rest while your teammates complete their lengths.
You may take additional rest if needed, as the focus is on intensity within each round.
**If the empty dogsled is a heavy slog for you, use one of the smaller sleds. You will need a heavier weight on the sled than stated above, simply because the sled weighs less.**