Tuesday, 5-15 WOD:

OUTLAW WOD

PART A:

1X20 Back Squat

Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last time, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.

PART B:

4 rounds:

3 Strict Pullups + Max Effort Kipping Pullups – rest 60 sec.

Notes: This should be one unbroken set of 3 strict PU then, without dropping off the bar, a max effort set of Kipping pullups.

PART C:

 4 rounds:

400m Sprint – rest 60 sec.

Notes: These should be all out efforts. Pacing is not acceptable and degredation of pace is acceptable.