Thursday 4.21.16

Buy In:Perform 10 reps of- band shoulder complex, band pull aparts, band no money drill, band OHS then run the Crye-Leike loop. Mobilize. FYI the wod has running in it so the doofus-move of walking out in your lifters and sheepishly pretending like "whoops, oh well", AINT GONNA WORK. Run the damn buy-in lap.

Take 5-7 sets of 1 to find your 1RM on Pullups. If you can't do a single pullup (OVERHAND GRIP), just work on doing singles with the minimum amount of assistance.

then complete:


In 20 minutes, complete as many rounds as possible of

Run 400 meters

As many STRICT Pullups as possible. Do not kip. During the 1RM effort above a Pullup grip is preferred. During the timed WOD any grip will suffice.


Mike Alley