Day 208: 4 RFT: ROW and C2B Pull-Ups

Tuesday; April 28, 2015 - the Wall @ Rock Jungle (West)  -  Alex L. (smiling guy/coach)

Warm-Up:

500 meter Row

then

2 Rounds:
-  12 meter Hop Drill
-  20 Pose Run Drill
-  12 meter Horse Walk
-  10 PVC passes
-  5 / side Kozak Squat


SKILL:

1)   Banded Tabata

       Pose Drill  30 / 30

2)  EMOM x 8

HEALTH:

-  1 Hang Power CLEAN
-  1 Power CLEAN

FITNESS:

-  1 Hang Squat CLEAN
-  1 Squat CLEAN

WOD:   4 RFT

-  300 meter Row

HEALTH:

-  Chest to Bar Pull Ups  (6 to 8 reps)

FITNESS:

-  Chest to Bar Pull Ups  (10 reps)

*  Scale amount of Pull-ups to something doable for YOU!!!

WOD result;

WOD Results

Remember to stay consistent in your training and tackle one WOD at a time!!