-Volume Day-
-45 reps-
Break up sets x reps however you wish.
Record total reps into Wodify
Strict, kipping, weighted, etc…
With 3 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.
3 RNDs
12 TTBs/KTC
9 Snatches/C+Js 95/65
then 400 m. run/ 500 m. row
2 RNDs
12 TTB’s/KTC
9 Snatches/C+Js
then 400 m. run/500 m. row
1 RND
12 TTBs/KTC
9 Snatches/C+Js
then 400 m. run/500 m. row
Sub row/run for 30/24 cals on air bike
Record time in Wodify