Tuesday Day #7 Week#4 Loading

Warm up

Row 3 minutes

Roll back reach

Straddle walk out to push up

Lateral lunges

Work the front lever

Skill

Weighted pull ups

WOD

Complete the following:

Row 100m

5 weighted pull ups

Row 200m

4 weighted pull ups

Row 300m

3 weighted pull ups

Row 400m

2 weighted pull ups

Row 500m
1 weighted pull up

CFE

Warm up

3x

Inch worm

Broad jumps

Lateral jumps

TTR

800m TT

Skill

Weighted pull ups

WOD

5 rounds of:

500m row
3 weighted pull ups