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WOD - Sunday, 1/27/2019

Warm-up
For Quality:
12-8-4
Scap Pull Ups
Hollow Rocks
8-6-4 Hips-to-Bar

Strength: Weighted Pull-ups (5 x 5)
This can be scaled up or down as needed.

--> Add weight to make the 5x5 more challenging. +1-5 lbs. from Tuesday, 1/22/2019

--> Jumping Negative pull ups, trying to descend as slow as possible while maintainable for the 5x5. A good goal might be 5 seconds per negative, for example. Add 1 second to the decent from Tuesday, 1/22/2019


Metcon
PARTNER WOD
AMRAP 25
2 BMUs (4 C2B, 8 Chest to Ring Row)
10 KB Swings (70/53)
20 Double Unders
I go/you go --> full rounds
 

Extra Credit: Meal Prep

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