9.21.18 FRIDAY “SKID MARKS”

Strength:

Take 5mins to work up to a heavy 2 rep pull up. Use that same load for the following EMOM.

6min Every 30sec 1 Strict Pull Up

Metcon:

2 Rounds of:

50/40cal Bike

40 Chest to Bar Pull Ups

30 Back Squats…155/105

3min Rest

For Time

(21min Time Cap)