Tuesday Day#28 Loading

Warm up

CrossFit warm up

3x

Sampson stretch

OHS

Dips

Pull ups

GHD sit ups

GHD back ext

Skill

Weighted pull ups

WOD

Complete the following:

Burpees 50-40-30-20-10

Weighted pull ups 3-3-3-3-3

CFE

Warm up

CrossFit warm up

3x

Sampson stretch

OHS

Dips

Pull ups

GHD sit ups

GHD back ext

Skill

Weighted pull ups

WOD

Complete the following:

750m row

800m plate run w/25 m/45

Then, immediately…

7 minutes to find your 3 rep max weighted pull up

*25 minuet time cap*