Tuesday

Strength Development:

Strict Pull-ups

5 sets @ every 2 minutes of

HOLLOW BODY

·    Strict pull-ups (RX weighted)

·    2 Dragon-flags

WOD

Team Rotation

High intensity while the work is on

5 Rounds

Work 45 sec/15 sec transition

·    15 Wall-balls (RX 9/6 kg)

·    12/9 calories Erg or row or 8/5 calories bike

·    5 Dead-ball ground-to-shoulder

·    10 toes-to-bar or knee-raises

Rest 1 minute at the completion of each round