Tuesday Week#9 speed

Warm up 

7 minute farmers walk relay

Skill

Speed pulls

WOD

Every minute on the minute for 15 minutes

3 speed pulls

10 ring dips

CFE

Warm up

400m run

Famers walk

Strict pull ups

Strict ring dips

Strict toes to bar

Skill

Speed pulls

WOD

Part#1

5 rounds of:

3 speed pulls

100m sprint

Rest 2 minutes

Part#2

3 minute max distance row