Strength 

3 x 3 cluster (50%)

3 x 2 cluster (70%)

2 x 1 cluster (90%)

1 x 1 cluster (100%)

Practice 10 minutes 

butterfly pull ups 

WOD 

Every 90  seconds   x 10 rounds 

5  thruster 

5  box jump 

in the remaining  time max reps pull ups 

Rest 30 seconds between rounds 

The score is number of all pull ups 

(work with 70% of 1RM cluster ) 

Rest 5 minutes, then 

4 rounds of: 

15 hollow rocks 

20 seconds L-sit hold 

 


 

Категории: WOD

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