Pre: Skill & Capacity:

. Chest To Bar / Pull Up Progressions Depending on your current ability. Choose from the following options:

• 1 -You have a few/some/a lot of C2B's = 7 sets of 4-11 reps (choose your number), resting 60 secs between sets.
• 2 - You don't have any C2B's = 7 sets of 5-9 PULL UPS, resting 60 secs between sets.
• 3 -You haven't got pull ups yet (band assisted pull ups) = 3 sets of 12 reps in as few sets as possible, resting 50-60 secs between. (Although kipping is allowed it MUST be a tight pure gymnastics kip. If you cannot do this then you will be brought back to strict pull ups until you can).
• 4 -Fairly new the Pull Up Bar or cannot/not allowed to kip? = 5 sets of 6 reps STRICT Pull Ups. Rest as needed between.
• 5-Ring Rows, 5 sets of 10 reps. Rest 50-60 secs between.

ALL unassisted options (1 & 2) are to be UNBROKEN sets. .

 

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WoD: For Time:

. 15 - 12 - 9  Push Jerks ("Heavy", You choose load) 9 - 7 - 5  Strict Chest To Bar Pull Ups .  

• 10 Min Cap

.   . Post what you did on the progressions. Then post your time from the WoD to Beyond The Whiteboard.  

 

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