Skill / Work Capacity:

Chest To Bar / Pull Up Progression:

Choose one of the options below based on your current ability and stick with the plan.

• 1 -You have a few C2B’s (1-5 reps) = 6 sets of 4-5 reps, resting 60 secs between sets.
• 2 -You have some C2B’s (5-10 reps) = 6 sets of 6 reps, resting 60 secs between sets.
• 3 -You have a lot of C2B’a (11+ reps) = 6 sets of 7-8 reps, resting 60 secs between sets.
• 4 – You don’t have any C2B’s (0 reps) = 6 sets of 6 PULL UPS, resting 60 secs between sets.
• 5 -You haven’t got pull ups yet (band assisted) = 3 sets of 12 reps in as few sets as possible, resting 90 secs between.
• 6 -Your first time on the Pull Up Bar? = 3-4 sets of 3-5 reps STRICT Pull Ups (find the appropriate scaling to move forward with).

ALL unassisted options (1-4) are meant as UNBROKEN sets throughout. Do not move to the next phase when it gets posted until you have completed what is asked in this one.

The band assisted Pull Up sets can be broken up but the intent is to get all 12 reps in as few sets as possible (ideally we want to get to unbroken). Once you can achieve all 3 sets of 12 Unbroken its time to move up a band. The strict Pull Ups fall into the same scenario.

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WoD:

6 Rounds For Time*:

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of:

10 Toes To Bar

20 Russian Swings (28kg / 20kg)

30 Double Unders

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**  15 Min Time Cap  **

*If you complete 6 rounds in under 10 minutes, do a 7th. If not then stop at the end of the 6th.

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Scale as needed.

Post what number option you went for on the progressions & then WoD Time To Comments. (If you don’t make it through the WoD write up “CAP + …” with how many reps were left).

Game faces on!!

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