CrossFit WOD, March 13, 2019

HellensdottirInspiration”Passion will outperform drive every time, because passion breeds a bulletproof level of resilience.”
-Ben BergeronWarm-upWarm-upI. Heartrate
400m Run
then Dynamic

II. Skill/Strength
Pull-up TesterPull-up testerPullup tester:
a. 3/1 Strict Pullup, if so move to b.
-if not perform 3×5 banded or 10 ring rows.
b. 7/5 Kipping Pullups, if so move to c.
-if not perform 3x 3-5 reps
c. 7/5 C2B, if so move to d.
-if not perform 2x 3-5 reps
d. Bar Muscle-ups
(check out the Pull-up program in the TFA FB page to progress your pull-ups whether you have 0 or 30.)MetconMetcon (Time)3 Rounds
400m Run
15 Wallballs
12 Jumping Pullups or Ring RowsScaling: choose a pullup level that you can complete quickly. Decrease the reps if needed so you are still moving fast and preserving the intended stimulus.Metcon (Time)3 Rounds
400m Run
21 Wallballs 20/14
12 Strict Pull-upsScaling: choose a pullup level that you can complete quickly. Decrease the reps if needed so you are still moving fast and preserving the intended stimulus.Metcon (Time)3 Rounds
400m Run
21 Wallballs 20/14
6 Bar Muscle-upsScaling: choose a pullup level that you can complete quickly. Decrease the reps if needed so you are still moving fast and preserving the intended stimulus.Optional Accessory Work3 Rounds
10 I’s
10 T’s
10 Y’s
10 Wall SidesNews-19.4 Announcement TOMORROW at 8pm!!! Its St. Patricks Day theme. Bring a friend and score your team and extra point!

-Now through the Open TRUELIFT is free of anyone looking to improve their Weightlifting technique. We know The Open will feature the Snatch and Clean and Jerk , so its a great opportunity to get additional assistance with those lifts. Classes are Mondays at 6:30pm and Saturday at 8:00am.

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