10/14/16
Weighted Pull-ups
Take 15-20 minutes to find 3 RM weighted pull-ups. If unable to perform weighted pull-ups, use this time to work on pull-up progressions (strict, C2B, butterfly, kipping).
Metcon (Time)
3 RFT
Rx:
500m row
50 DU
25 WBS, 20/14#
Rx:
500m row
50 DU
25 WBS, 20/14#
Scaled:
500m row
50 DU attempts or 2:1 SU
25 WBS, 14/10#