Skill

10 sets of 3 strict pull ups
Banded, unassisted, or weighted

Rest about a minute between sets

Try to bump up the difficulty just a little bit from last week’s 7 sets of 4. A great way to do this is to add a 2.5 pound or 5 pound plate to your body, whether you’re going banded, unassisted, or already had some weight on there.

Workout of the Day

7 rounds for time:
50 drag rope single unders
15 wall balls

15 minute time cap

This workout is a repeat from Tuesday, December 3rd. See if you can hang on to larger sets for more rounds on your wall balls! This is a great chance to push for a fair number of unbroken rounds if you’re comfortable with the movement. Modify the jump rope volume to something that you can finish in under 45 seconds every round.

standard: 12/8
rx: 20/14
sport: 20/14, unbroken wall balls
metcon: 7×1:00 on, 0:30 off