WOD - Fr 29.10.21

SKILL Work on pull-ups or the pull-up progression for 10 minutes.

METCON As many reps as possible in 12 mins of:

1 Sumo Deadlift, 120/80 kg

1 Hand Release Push-up

2 Sumo Deadlifts, 120/80 kg

2 Hand Release Push-ups

3 Sumo Deadlifts, 120/80 kg

3 Hand Release Push-ups ...

Continue adding 1 rep each round to each movement until time expires.

GYMPLAN - ACCESSORY WORK For time:

3 rounds of:

10 Strict Pull-ups

10 Jumping Air Squats

-- then --

3 rounds of:

20 Trx Rows

20 Alternating Pistols

-- then --

2 rounds of:

30 One Legged Kettlebell Suitcase Double Deadlifts

30 Band Pull Overs

-- then --

40 Banded Bicep Curls

40 Banded Tricep Extensions