WOD – Saturday 4/28

Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
10 RKBS
10 SDHP
10e SA KB push press (left/right)
10t SA OH lunges
10 ring rows or 5 strict pull-ups

Mobility
Anything you might need based on your week
Individuals might want to focus on running and jumping muscles in between sets of pull-ups

Strength
Pull-up strength – 5 sets of max -1
*complete 5 sets of a number of reps that are 1 short of failure.
Similar to the HSPU day without the testing set. Really go off feel and stay true to that. Ultimately, you want to accumulate as many strict pull-ups as you can over the course of the 5 sets. Even if that means decreasing in reps every round.

WOD
“Total Humiliation”
Every 5:00 for 25:00 total
400m run
10 burpee box jump overs
50 DU’s
Gotta earn that rest. And donuts. Always earn your donuts.

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