Day#23 Week#4 Loading Tuesday

Warm up  

400m run

Net climb

OHS

Hollow rocks

Skill

Weighted pull ups and dips

WOD

3 rounds of:

200m plate run (W/#25 M/#45)

3 weighted pull ups

3 weighted dips

CFE

Warm up   

400m run

Net climb

OHS

Hollow rocks

Skill

Weighted pull ups and dips

WOD

2 rounds of:

1K plate run (W/#25 M/#45)

7 weighted pull ups

7 weighted dips