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Friday 151016 Rope Pull Ups and AMRAP 14

Today you’ll have to come to grips with your weighted pull up ability.  If you can’t yet do any weighted pull ups- you will be set up with some jumping and lowering drills and/or rowing pulls as a substitution.  Get in a total of 24 reps and add it up for your score.   When it comes to the kettlebell swings today- don’t just grip it and rip it… make sure you have a solid set up position and a full pop with each swing… because you are going heavy and high today.  As you make your way around the Hut with your 100m farmers carry- get a grip on your mental toughness- because there is much more to physical strength when it comes to going the distance with these.

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Friday’s WOD at 7 and 9am, 3 and 5pm
Midday Open Training Hour- 12 noon
Rope pull ups for max total load
4-4-4-4-4-4
Post total load lifted to chalkboard
-then-
14 minute AMRAP of:
30 Kettlebell swings- American (AHAP)
100m farmer carry (same weight as swing, x 2 KB or DB
Post number of rounds and remaining reps to chalkboard/journals

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