Saturday 29 September

Renee running

WOD:

10 rounds for time of:
3 Weighted Pull-ups @ 45/30
5 Strict pull-ups
7 Kipping pull-ups

*15 minute cutoff

SCALES:

Gold

9 rounds for time of:
3 Weighted Pull-ups @ 25/15
5 Strict pull-ups
7 Kipping pull-ups

Silver

8 rounds for time of:
1 Weighted Pull-up (scale as needed)
3 Strict pull-ups
5 Kipping pull-ups

Bronze

7 rounds for time of:
3 Strict pull-ups (band assisted)
7 Kipping pull-ups (band assisted)

WARMUP:

 Static Drills

SKILL WORK OR SQUAT CYCLE

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