5 min AMRAP
2 Length Side Lunges
2 Length Carioca
2 Length Side Shuffles
10 Leg Swings
Pull-ups - Test Day
Warm-up with 2 sets of 10 Scap Pull-ups, then 2 sets of 3-5 Pull-ups or Ring Rows at an easier level than you expect to use for the test.
Max Unnroken Strict Pull-ups (no band)
OR Find thinnest band you can do 5 Strict Pull-ups with or Max UB Ring Rows you can perform with feet directly under rings.
Rest 5 min after finding max then
Those with strict unbanded pull-ups Find Max UB Kipping Pull-ups
Everyone else: Kipping Pull-up Drills.
4 rounds for time or 18 min AMRAP
15 Russian KBS (32/24)
10 Thrusters (95/65)
10 Power Clean and Jerk (95/65)
504-861-0610 (call or text)
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GoRuck Oct 26th
Marks Daily Apple
Motor City CrossFit
Beyond the Whiteboard
Gary Taubes's Blog