Day#30 Week#5 Volume Tuesday

Warm up

Strict pull ups

Strict ring dips to true support

Strict toes to bar

GHD back ext

OHS

Skill

Pull up body awareness 

WOD

5 rounds of:

Run 400m

20 pull ups

7 wall climbs

CFE

Warm up & skill

Pose running technique

·      Wall pull drill

·      Hop fall drill

·      Lunge drill

·      Hip driver drill

·      Partner pull resistance drill

WOD

5 x 400m repeats

*Your effort time =’s your rest time*