Skill
10 sets of 3 strict pull ups

Banded, unassisted, or weighted.

This is a great chance to push the difficulty of the pull up. Remember that you can add weight to the pull up even when you’re using a band; this is a solid method of spanning the difficulty gap between bands. Take about ten to fifteen minutes to work on this.

Workout of the Day
5 rounds, 3 minutes on, 1 minute off:
9 burpees
12 sit ups
15 wall balls

Happy birthday, Christine! today’s workout features a few of Christine’s favorite movements in her favorite format. Got a birthday coming up? Reach out to Alex to collaborate on a workout!

Pick a wall ball weight that lets you always finish the 15 reps in one or two sets. Your goal is to keep moving across the whole 3 minutes each of the 5 rounds.

standard: 12/8
rx: 20/14
sport: 30/20
metcon: 5×3:00 on, 1:00 off