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WOD 23-1 / Rowing “Helen”

23-01-2018, 07:59

Skills: Muscle Up prgression 15 Mins

5 Sets of Banded Muscle Up Transitions x 6-8 reps

Strength: Max Effort Strict Pull Ups / Chin Ups
Set 1 – Wide Grip Pull Ups – rest 1 Min
Set 2 – Regular Grip Pull Ups – rest 1 Min
Set 3 – Mixed Grip Pull Ups (1 hand pull up, 1 hand chin up position) – rest 1 Min
Set 4 – Mixed Grip Pull Ups (reverse hands from above set)- rest 1 Min
Set 5 – Chin Ups

Conditioner: “Helen”

3 Rounds for time
– 400m Row
– 21 KB Swings 24/16
– 12 Pull-ups

TC = 15 mins

CFN_Discipline

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