Metcon (AMRAP – Reps)
Day 16 Pull-up Challenge

-Volume Day-

-40 reps-

Break up sets x reps however you wish.
Record total reps into Wodify
Strict, kipping, weighted, etc…

With 4 weeks out till "Murph", we wanted to give those who have at least 1 strict-pull-up an opportunity to start dialing in their kipping/butterfly pull-ups on Volume Day. We will continue to do strict on other pull-up Challenge days.

If you don’t have a strict pull-up we recommend you continue to work towards getting a strict before you transition to kipping pull-ups.

No Max-effort if kipping, save grip for Toe-to-bars in the met-con.

Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:

5 Jerks
200 m. run

Rx 95/65