Strength:
L3: 5xMR L- sit Pull Ups
L2: 5x5 Kipping Pull Ups
L1: 5x3 Pull Up negative or self assisted pull up negative
WOD:
FOR TIME
L3:
20 Toes to Bar 800m Run
20 Toes to Bar
40 DB Box Step-Overs (50/35) (24/20)
20 Toes to Bar 800m Run
20 Toes to Bar
L2:
20 Knees to Elbow
800m Run
20 Knees to Elbow
40 DB Box Step-Overs (35/20) (20/20)
20 Knees to Elbows
800m Run
20 Knees to Elbow
L1:
20 Tuck Ups 400m Run
20 Tuck Ups 40 DB Box Step-Overs (20/15) (20/20)
20 Tuck Ups 400m Run
20 Tuck Ups