June 11, 2015June 11, 2015jhannafitness4 Comments

Friday Workout: Weighted Pull-up, AMRAP

STRENGTH

Weighted Pull-up, build to a 3RM in 10 Minutes, use any grip

Notes: No hitching, should start in full extension with smooth pull to chin over the bar

WOD

Level 1

AMRAP 13:

Ring Row x 12
Hang Squat Clean (75/35) x 12
Run x 400m

Level 2

AMRAP 13:

Chest to Bar Pull-up x 12
Squat Clean (135/95) x 12
Run x 400m

Notes: Sub 500m row for run if necessary

ANNOUNCEMENTS/UPCOMING EVENTS

1. Due to a scheduling conflict, the Park WOD is moved up to June 21! See the FB Event for more info!

2. Join us at Fridays After Five on June 19! More info HERE.

3. Register for the “31 Heroes” WOD happening on August 1! More info HERE.

4 thoughts on “Friday Workout: Weighted Pull-up, AMRAP”

JROB June 12, 2015 — 2:45 pm

@ 85
WOD: 2+18

Reply
Melinda June 12, 2015 — 3:57 pm

modified Thursday’s WOD:
20min OTM
20 DUs
10 WB (8#)
5 strict shoulder press (20kg)
1 strict pull up

topped off with 1, 400m run.
so far so good 🙂

Reply
andy June 13, 2015 — 3:55 pm

80 2+100m

Reply
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