Skill
Make Up Day, & spend time on getting better at pull ups. Practice Kip or Butterfly if you don't have it. Do a max effort set and some weighted pull ups if you do.
W.O.D.
"Fight Gone Bad!"
Three rounds of:
Wall-ball, (20/14)
Sumo deadlift high-pull, (75/55)
Box Jump, 20" box
Push-press, 75 pounds
Row (Calories)
In this workout you move from each of five stations after a
minute.The clock does not reset or stop between exercises. This is a
five-minute round from which a one-minute break is allowed before
repeating. On call of "rotate", the athletes must move to next station
immediately for best score. One point is given for each rep, except on
the rower where each calorie is one point.
Building the Games With Rogue: Part 1 - [video]
