Warm-up
With Classes
Test
Max Consecutive
Double Unders
WOD
3 Rounds
In 3 Minutes Complete
400m Run
Then AMRAP
Chest to Bar Pull-ups
Rest 1 Minute
In 3 Minutes Complete
400m Run
Then AMRAP
Double Unders
Rest 1 Minute
If you do not have butterfly pull-ups, this is the day to work on them. No regular kipping allowed. Only complete c2b if they are butterfly chest to bar.
Open- Chin over the bar butterfly pull-ups.
Score= Total Dubs & Total pull-ups
Ca$hout
30 GHD Sit-ups
3 Legless Climbs
20 GHD Sit-ups
2 Legless Climbs
10 GHD Sit-ups
1 Legless Climb
Games- L-sit
Regional- as written
Open- J technique- efficient climbs (1-3 pulls)