Thur 08.14

Skill/Strength

Train "pull ups"
Training outcome- build technique, strength & endurance in the pulling exercises


15 min time cap

E- Train muscle ups, C2B, and Weighted pull ups
  
    Endurance - sets of 10 and up
    Strength    - sets under 10

RX- "                       "

S- Train kipping, Pull Ups and scaled versions, & negatives


WOD
C&J Ladder w/ Cal row

 "training outcome- develop C&J under fatigue, strength/power/stamina"

2 Reps at each weight (must start at base weight)
*Must complete a 10 Cal row after every completed weight
Rest as needed/ Not a for time event

Men scale                                                    Women's scale          E & RX - as written
65                                                                  55                            S- increases @ 5-10 lb
95                                                                  75
115                                                                95
135                                                               105
155                                                               115
175                                                               125
*10 lbs increments after that                        *10 lb increments