
Strength
WOD A
Weighted Pull Up
Complete 5 sets of 3 working up to a 3RM Weighted Pull Up.
WOD B
Complete 5 rounds for time:
10 Toes-to-bar
8 Ground to Overhead #75/115 (M50+ #65/95)
Bootcamp
WOD A
Go as far as possible in 20 minutes:
100m Row
3 Burpees
200m Row
6 Burpees
300m Row, 9 Burpees, 400m Row, 12 Burpees, etc