Friday 8.4.17

Strength/Skill: Strict Pullups & HSPUs

• 10 – 8 – 6 – 4 – 2
  • Strict Pullups
  • HSPUs (challenge yourself with these)
    • 10 min cap

WOD: Intervals, 3 Rounds:

• 7 Deficit HSPUs
  • run 1 lap
• 14 Pullups
  • run 1 lap
• 21 Burpees
  • 2 min rest
  • repeat 2 more times
  • one score for the time it takes you to finish all 3 rounds
  • 30 minute cap
    • **Scaling Options**
      • You can do 14 kipping pullups, 14 strict pullups, 10 C2B pullups, or 7 muscle-ups
      • Use the strength portion to help gauge how you should scale the pullups and HSPUs during the WOD.  As always you want the movements to be very challenging, but you still want to be able to finish the workout under the time cap.

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Aug 12, 2017 – CFS Beach Day
Oct 28, 2017 – Halloween Party
Nov 18, 2017 – Friendsgiving
Dec 15, 2017 – Holiday Party