1 July 2013 – “PayDay Pull-ups”

Warm Up: PVC Mobility Drills, 400m Run, Plank Holds

Skill / Strength: PayDay Pull Ups – 1 set max effort.  With remainder of time work on pull up progressions, negatives, dead hangs, etc. If going for 30 in a row (women) or 50 in a row (men), must be filmed and judged by a Coach.

WOD 1:

7 minute countdown

Row (1000m/850m)

Max Wall Balls (20/14) for score

AWOD sub 2:1 Wall Balls

WOD 2:

3 rounds for time:

Squat Cleans 155/105

Sit Ups with Abmat

One Round is (1/5, 2/10, 3/15, 4/20)