A. Group Warm
Decided based on WOD and athlete needs.
B. Strength/Skill
Z-Press For Load
3-3-3-3-3-3
C. Metcon
Death By
From 0:00-2:30, perform 2 rounds of:
3 Strict Pull Ups
6 Push Ups
9 V Ups
From 2:31-5:00, perform 2 rounds of:
4 Strict Pull Ups
8 Push Ups
12 V Ups
From 5:01-7:30, perform 2 rounds of:
5 Strict Pull Ups
10 Push Ups
15 V Ups
….
Continue the pattern until you are no longer able to complete the work in the allotted time.
….
Pull ups scale to Ring Rows
RX+ replace Pull Ups with Muscle Ups
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