Weighted Pullups then Row, Lunges and Toes to Bar

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.