Strength

Weighted-Pull-Up

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Work up to a max effort weighted pull-up.  If you have been using bands for a while, make some strict or kipping pull-up attempts.  This may be the day you forever ditch the bands!  If you don’t get it today set a benchmark of max effort supine ring rows.

WOD

3 Rounds with 1 Minute on Each Station

Push-Up
Goblet Squat 24/16kg
Toes-To-Bar
Box Jump 24/20”
Kettlebell Snatch 24/16kg
Rest

Workout notes:

This workout is performed “Fight Gone Bad” style.  Your score is the total amount of repetitions you perform after all 3 rounds are completed.  Start with a pacing plan and give yourself some rest during each minute before you transition.