THURSDAY, NOVEMBER 8 2018

Pull-ups, a love hate relationship. We can't avoid them (or at least we shouldn't) so might as well work at getting better at them. Afterwards, we'll hit a long WOD, which you might recognize from a couple months ago. It is tough and getting through everything in 30 minutes is doable but you can't let up. If you can't finish just get as far as you can in 30 minutes.  

SKILL

  • Pull-ups

5 x 5 E90s


WOD

"Jawl Dropper" - 30 minute time Cap

  • 800m Run

  • 40 KB Swings (Grn/Ylw)

  • 20 Burpee Box Jumps Overs (24/20"40 DB

  • Snatch (35/25)

  • 800m Run

  • 40 DB Snatch

  • 20 Burpee Box Jump Overs

  • 40 KB Swings

  • 800m Run

SCALING

- Iron Status (higher) - heavier KB, 50/35 DB weight, 1200m run in the middle

  • 1- lighter KB & Step Overs

  • 2 - 600m run, lighter KB/DB, Step overs