Wednesday, Dec. 2, 2020

November PR’s

120220 WOD

A. Group warmup

B. Weighted pull-up

In 10 minutes, build to a 1RM weighted pull-up. 

Take 50% of that weight and then perform 3 sets of 3-5 reps every 90s. 

If you don’t have a strict pull-up, do 3 x 5-10 ring rows or 10 x 1 negatives / eccentric

C. In teams of two, partners alternate with only one working at a time to complete three rounds each of the following:

400-meter run

21 American kettlebell swings (53/35)

12 pull-ups