Every 2 minutes for 12 minutes work up to a heavy single – Weighted Pullup
- Set 1 – 3 reps
- Set 2 – 2 reps
- Set 3 – 2 reps
- Set 4 – 1 rep
- Set 5 – 1 rep
- Set 6 – 1 rep
Then inspired by the CF Invictus WOD from July 24.
- Row 1000m
- 30 x Kettlebell Overhead Reverse Lunge @ 14kg per Hand (L+R=2 reps)
- 20 x Toes to Bar
- 30 x Kettlebell Overhead Reverse Lunge @ 14kg per Hand
- Row 1000m
For the reverse lunges, use two Kettlebells.
Results: Since I didn’t know my 1 RM for a weighted Pullup so played it by ear. 30-35-40-42.5-45-47.5lbs/21kg. Probably could have gone heavier. Metcon 15:04.