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March 3, 2017

Skill

6×3 Strict Weighted Pull-Up

Perform 6 sets of 3 weighted pull-ups and increase the weight across each set if possible. If you are not quite ready for weighted pull-ups but can do strict bodyweight pull-ups, get through as many sets of 2-3 as possible in the time allotted.  If you do not have strict pull-ups yet perform 5-10 sets for max reps of supine ring rows. For those of you working on rings rows, feel free to sprinkle in some sets of banded pull-ups or jumping pull-ups with a slow negative as well.  If you have been working on ring rows for awhile try changing your body angle or raising your feet to a box to make them more difficult.

WOD

AMRAP in 10 Minutes
15 Box Jumps 24/20″
200m Run

Workout Notes: Today we have a simple couplet in the 10 minute time domain.  Choose a box that you are able to safely jump to and make sure to guarantee each jump as you get tired.  Focus on landing softly on your box with an upright chest and your weight in your heels.  Do your best to recover on each run so you can get right back to the box jumps as you make your way back into the gym.  Scale the box jump by height first rather than stepping up to a higher box.

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