Weighted Pull Up 5-5-5-5-5
Then
Sprint work:
- 2×20 yd sprint (1 every 20s)
- Rest 30s
- 4×30 yd sprint (1 every 30s)
- Rest 30s
- 10×10 yd flying sprint (1 every 30s)
WOD Notes: There should be no kip on the weighted pull ups. If you don’t have 5 strict pull ups un-weighted, find the lightest band you can use for 5 strict pull ups. For a flying sprint, use 10 yds to accelerate and then hit 10 yds at a full sprint. The sprints are to be MAX EFFORT! Each one should be an explosive movement and the fastest you can possibly move. Compare to CrossFit Football on 130704.
Other Notes: Please only sign up for Sunday class if you are 100% committed to attending! Last week we had a full class of 14 people registered (as of 11pm Saturday night), and by Sunday morning at 10am it was down to 9. Whether it was cherry picking the WOD or drinking too much on Saturday night, we don’t know… but with only 14 spots available it’s important to be considerate to others and only register if you are 100% sure you are coming. Thank you!!
This Post Has 4 Comments
Who drinks too much on Saturdays? 😉 see ya in the AM, class!
I was thinking the same thing. Personally, I never touch the stuff. Haha.
Happy Anniversary to one of the best couples!! Enjoy your day : )
Results
Ron AN (au naturale)
Nick A 20#
Chase 10#
James AN, 25# x3
Dani MF
Emily MM+MF
Levy 10#
Brendan 20#
Dan E 50#
Great job this morning!