160725 - CrossFit | Aerobic Capacity

WOD
2 rounds
800m run
rest 3:
400m run
rest 1:30
200m run
rest :45

Post-WOD
Level 1 Day 1, Week 4

1. 3 sets of 12-15 banded pullups
2. Accumulate 35 ring rows
3. Accumulate 35 band pulls

Level 2 Day 1, Week 4

1. EMOM 5: 5-10 strict pull-ups
2. Kipping practice
3. Max set strict pull-ups
4. Accumulate 30 hollow rocks
5. Max set strict pull-ups

Level 3 Day 1, Week 4

1. EMOM 5: 5-10 strict pull-ups
2. Butterfly kipping practice
3. max set strict pull-ups
4. Accumulate 25 butterfly pull-ups as fast as possible