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 5-11 reps (choose your number), resting 40 secs between sets.
• 2 - You don't have any C2B's = 7 sets of 5-9 PULL UPS, resting 40 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 40-50 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 40-50 secs between.

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

 

.

WoD: 

. 3 Rounds For Time:   15 Kettlebell Swings (24kg / 16kg) 25 Medicine Ball Cleans (9kg / 7kg) 15 Ring Rows .  

• This may look simple & "not enough". NOT true. You don't need harder workouts. You just need to go harder in your workouts!
• Can you go unbroken & hold great form? If so can you do it quickly?!?
• Don't underestimate the simplicity of this WoD.
• 15 min time cap.

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

. . .