Wednesday 11/27/24

RX

1-2-3-4-5-6-7-8-9-10 reps for time of:
KB swings (53/70 lb)
Burpee pull-ups
– Pull-up bar 6 inches from fingertips with arms overhead.

INTERMEDIATE

1-2-3-4-5-6-7-8-9-10 reps for time of:
KB swings (35/53 lb)
Burpee pull-ups
– Pull-up bar 1 inch from fingertips with arms overhead.

BEGINNER

1-2-3-4-5-6-7-8 reps for time of:
KB swings (18/26 lb)
Burpee jumping pull-ups
– Pull-up bar between forearm and elbow with arms overhead.

Skill Work

Post-workout
EMOM 10:
Min. 1 | 2 Turkish get-ups
Min. 2 | :10-:30 L-sit hold

Mike Pietragallo