Friday, October 6
Warm-up
Tabata:
Squats
Band pull downs
PVC passthrough
Lunge twist
WOD
Tier 1:
750m row (sub Sumo Deadlift High Pull (45/35), if not enough rowers)
10 pull ups
500m row
20 pull ups
250m row
30 pull ups
Tier 2:
750m row
10 banded or jumping pull ups
500m row
20 banded or jumping pull ups
250m row
30 banded or jumping pull ups
Tier 3:
750m row
10 ring rows
500m row
20 ring rows
250m row
30 ring rows
