WOD
[A] 5 3-minute rounds of:
20 push presses
Max-rep weighted pull-ups

Rest 2 minutes between rounds. Each round, decrease weight on the pull-up.

Men: 62kg push press; 22.5 – 17.5 – 12.5 – 8 – 5kg weighted pull-ups
Women: 42kg push press; 10 – 8 – 6 – 5 – 3kg weighted pull-ups

[COMPETITION TRAINING]
[B] Row
500m Time Trial

No holding back or pacing. This is a genuine all out effort

[C] For time:
30 Pistols
100 Double unders
20 Pistols
75 Double Unders
10 Pistols
50 Double Unders

Photo Credit: Wendy Swift

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