Salt Lake City CrossFit – WOD
100 double unders
Group warm-up starts 5 mins after the hour!
A: Strict pull-up (4X MAX effort strict pull-up sets )
Body weight or band if needed, add weight if BW is easy for you
Rest 2 mins between sets, score is combined reps
B: Shoulder Press (4X MAX effort strict press at 50% of 1RM )
Rest 2:00 between sets, score total combined reps
ring or stationary dip
2 rope climbs between sets
3-5 mins machine
Group cool down!