Skill
5-10 attempts at an unbroken set of kipping-pull-ups
OR 5-10 attempts at an unbroken set of strict pull-ups

We’re doing something a little different today to work on pull-ups. You can choose between strict pull-ups or kipping pull-ups and you’ll make several attempts at unbroken sets of whichever version of pull-up you choose. This will be a chance to push yourself a bit but also test out where you are when it comes to these skills. Your set sizes will more than likely get smaller as you go so don’t be afraid to go for it and max out in the first couple rounds! Depending on how big or small your sets are you may have time for five sets or as many as ten! Pay attention to your hands and the total volume of pull-ups depending on where you are at with this skill.

Workout of the Day
AMRAP in 20 minutes
10 burpees
20 sit-ups
30 double unders

We have an all bodyweight AMRAP today. The burpees and sit-ups should be pretty straight forward, but the double unders may require some adjusting depending on your current comfort level with this skill. Thirty double unders should take about thirty seconds or less. If this number looks like a lot or would take you longer than one minute you will want to scale the thirty double unders to something more manageable. Some double unders are always better than none but if you aren’t able to do any quite yet you can do 30 singles every round with a double under attempt every 10 singles. Your score today will be total rounds plus any extra reps.

CFD at home:
The only equipment you need today is a jump rope if you have it! Check out the scaling suggestions above for double unders and if you don’t have a jump rope you can switch the 30 reps out for an equal number of mountain climbers or lateral hops. Your score today will be total rounds plus any extra reps.