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Saturday 11th September

Pull Up Strength

18 Minute rolling clock

  • Option 1: Chin over bar hold: 20-second hold

  • Option 2: Chin up negative: 3 reps with a 10 rest between reps

  • Option 3: Strict Chin-up: 6 reps, add weight if possible

*Between each set complete Gymnastic tuck ups: 15 reps *Advanced GHD sit up:15 reps

Metcon - 12 Minute Ascending ladder

  • 3 C2B Pull-ups

  • 5 Hand release burpees

  • 9 KB swings 32/24kg

*Add 2 reps each round to the C2B pull-ups,

*Scale to kipping pull-up/jumping pull up

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