Warm Up:
Row 500m + Ski 500m
Stretch & Mobilise
Upper Body Mobilisation
Push Press Tekkers
STRICT Pull Up Demo
WOD:
12 Minute LADDER Of:
1 Strict Pull Up
1 Push Press @ 42.5/60kg
30 Double Unders
2 Strict Pull Up
2 Push Press @ 42.5/60kg
30 Double Unders
3 Strict Pull Up
3 Push Press @ 42.5/60kg
30 Double Unders
4
4
30… Continue As Far As Possible
* Scale STRICT Pull Ups with Band Assistsed STRICT PU’s, Jumping PU’s or Ring Rows
* Scale WEIGHT as needed
* Scale DU’s for 90 Single Unders
