Wednesday – July 1

FOR TIME

3 Chest to Bar Pull Ups 

30 Double Unders

200 M Run 

6 Chest to Bat Pull Ups 

40 Double Unders 

200 M Run 

9 Chest to Bar Pull Ups

50 Double Unders 

200 M Run 

12 Chest to Bar Pull Ups 

60 Double Unders 

200 M Run 

15 Chest to Bar Pull Ups 

70 Double Unders 

200 M Run

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Ascending reps as you become more and more fatigued are a great way to test your capacity. Coast on the runs and try to attack the pull ups and double under aggressively.

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SUGGESTED WARM UP

  1. Roll and mobilize feet/achilles/calves
  2. 200 M Run + 2 rounds of 5 Scap Pull Ups + 5 Scap Push Ups
  3. 10 Shoulder Pass Throughs + 10 Second Hang f/ Bar
  4. 200 M Run + 2 Rounds of 5 Pull Ups + 20 Double Unders
  5. Stretch / mobilize hamstrings and low back

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