160707 - CrossFit | Partner Workout!

WOD
"Hell"
Grab you partner, pick your equipment:
AirDyne 50, 40, 30, 20, 10 each
Rower 500, 400, 300, 200, 100 each
Ski Erg 500, 400, 300, 200, 100 each

You will only do one of these: AirDyne OR Rower OR Ski Erg

Post WOD: Pull-up progressions Day 3
Level 1
- 5 sets of 5 banded pull-ups
- 3 sets max hang time from the bar with 1 minute rest between
- 5 sets of 5 self-assist pull-ups in rack

Level 2
- Tabata kipping pull-ups
- Accumulate 40 band pulls

Level 3
- 3 sets max rep dead-hang pull-ups
- Tabata kipping pull-ups (gymnastic or butterfly)