|SWOD: 5x3 Weighted Pull Ups||AMRAP: Box Jump, KBS, Sit Up||Benchmark/Hero: '343' Memorial WOD||Benchmark/Hero,Cardio: Baseline|
5x3 Weighted Pull Ups
Focus on keeping proper form during pull up and try to get 5 sets of 3 weighted strict pull ups in. Avoid bending the neck to look at the bar.
If you do not have weight pull ups, do normal strict pull ups or banded pull ups on the black band. If you need a thicker band, do 5 sets of 6 hard ring rows pulling your thumbs to your armpits each rep. On the ring rows, try to get your feet onto a 45lb plate or box.
|Francisco||15 lbs Rx|| |
|Casandra||blue band Rx|| |
|Ryan O||thin band rx Rx|| || Christina J 4:23am|
The 343 Memorial WOD is optional - be sure to scale appropriately if you elect to do this one!