Skill

7×4 strict pull up

Banded/weighted

This is our last session of this progression! Stick with last week’s weight if you can; if you aren’t able to finish with sets of 4, then complete the 28 total reps broken up however you need to get through them.

Workout of the Day

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

15 minute time cap

Happy Birthday, Kayla! Kayla specifically requested a repeat of this repeat for her birthday workout, and it’s an excellent wall ball and conditioning benchmark. We last did it on Thursday, January 9th, so check back to see what weight you used and how you did.

Try to hang on to unbroken wall ball sets for as long as you can, and keep your transitions quick between the movements.

standard: 12/8 pound ball
rx and sport: 20/14 pound ball
metcon: 7×1:00 on, 0:30 off