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10 Rounds
200m Run
4 Weighted Pullup (45/25lbs)
3 Pullup
200m Run
5 Ring Rows
5 Jumping Pullups
We’re going to spend a little time getting the shoulders warmed up before starting today’s workout. They will most likely feel a little sore/tight after the last day of overhead work.
Scoring
Time to complete the Workout.
WOD Goal
The load for the Pullups should be so that you can do them unbroken for at least the first 4-6 rounds. Scale these down as needed, to Strict Pullups, then, Strict Ring Rows.
Beyond RXD
5 Rounds
– in 3 minutes:
10 Front squat (185/125)
10 Box jump hurdles (24”/20″)
Max cal Row
-rest 3 minutes
NOTE: Try to stay within 5 calories of whatever score you get on that first round, each time. It is a box jump hurdle, meaning you may not touch the box in anyway to get to the other side.
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