Monday Group Strength and Conditioning

5R.. Every 2 min. Alternate between A and B. Forexample. Start at A, then at 2 min perform B. Return to A at min 4.

-A: bike 15/11 cal

-B: 30s of strict pull up work


Share distanced space with partner and wipe as needed.

The goal of the WOD is to spend time at max output with alarge amount of recovery.

Go hard and take advantage of the long rests.


If you don’t have strict pull ups then work on max hold chinabove bar for time. BE sure to grip the bar with the center of your palms anddevelop your forearm grip strength.


Ring rows are a scaling option for people with few pull ups.See pull up chart


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