We had a lot of fun and sweat over the weekend so let’s keep that going.
Strength:
Back Squat 1RM then 3×3 at 80% of your 1RM
Strict pull-ups 3 ladders. ( a ladder is 1rep-2reps-3reps then 1-2-3 for the next two sets. Rest is 15-30 seconds)
Wod: 5 rounds for time
1 rope ascent or 3 wall walks
5 box jumps overs 24/20 (you can jump on box then over)
10 sit-ups
15 split jumps
