11/7

1pm

A.

Three sets for times of:

15 Chest-to-Bar Pull-Ups

50 Double-Unders

Rest 3-4 minutes

(These are sprint sets, you’re going to have to be quick as well as unbroken to give yourself an edge on other athletes . . . this is your chance to practice how to do that when the workout includes elements that most athletes can do unbroken. Are there ways you can speed up your pull-ups or double-unders without losing rhythm if you are required to do so in competition?)

B.

Every Minute on the Minute for Ten Minutes:

5 Burpees

Wall Ball Shots x Max Reps (30 lbs)

A) :48, :44, :49

-Missed twice on set 3

B) 80 wall ball shots

"The will to win, the desire to succeed, the urge to reach your full potential... These are the keys that will unlock the door to personal excellence"

4:30 pm

30 minutes of swimming. Nothing too over-the-top. I just wanted to stay moving. Been congested lately so it was a little difficult breathing. 

Finished off with:

6 minute AMRAP

25 yd swim

5 pool muscle ups

Total: 7 rounds