PULLING STAMINA
15 minutes to work through:
400 Meter Row or 500 Meter Echo Bike
5 Deadlifts
5 Strict Pull Ups
*Slowly increase deadlift weight each set until you reach your desired deadlift weight for the Metcon
MODIFICATIONS
Strict Pull Ups
-Unbroken Banded Pull Ups
-Challenging Ring Row
-Toe Assisted Pull Ups
METCON
“M.O.A.B”
3 rounds for time:
5 Bar Muscle Ups
10 Bar Facing Burpees
15 Deadlifts (225lbs/155lbs)
20 Wallballs (20lbs-10ft/14lbs-9ft)
TIME CAP – 16:00
MODIFICATIONS
Bar Muscle Ups
-Jumping Bar Muscle Ups
-Burpee Pull Ups
-5 Burpees + 5 Ring Rows
