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Components

Weighted Pull-ups

Weighted Dips

Metcon

Settings

Workout

Thursday

Strength

Weighted Pull-ups (3.3.3.3 )

The Strict Pull-up

getting heavier

Weighted Dips (3.3.3.3)

pick a heavy weight and stick with if for all three. If you typically use a band, going with a skinnier band or no band at all, is considered a "heavier" weight.

Metcon

Metcon (Time)

For Time:
100 Double Unders (or 200 single under)
80 situps
60 cal row
40 air squats
20 pushups
40 air squats
60 cal row
80 situps
100 Double unders

Want to see some of these movements in action? Check out our .

Whiteboard:

Thursday, August 20, 2020

Male Clients

Russell
Linman

WOD: 5:00 PM

1 x 3 @ 70 lbs

Garrett
Blackwell

WOD 5:30am

1 x 3 @ 50 lbs

#Derek
Wilcock

WOD 6:15pm

1 x 3 @ 35 lbs

Female Clients