Day#18 Thursday Week#9 Speed

Warm up

Reverse hyper

GHD sit ups

Sumo sled drag

Strict pull ups

Skill

Speed pulls

WOD

5 rounds of:

3 speed pulls

200m SPRINT

Rest 2 minutes

CFE

Warm up

Reverse hyper

GHD sit ups

Sumo sled drag

Strict pull ups

Skill

Speed pulls

WOD

Part#1

6X speed pull triples

Part#2

6X
40 yard repeats

Rest 2 minutes after each effort