15 unbroken wall balls (20#/14# to 10 ft)
rest for 10 breaths
1 L up/2 strict chin ups/3 kipping chin ups/4 chest to bar chin ups (all back to back without coming off the bar)
rest for 15 breaths
perform as many of these sets unbroken as you can in a 20 minute time frame...if you start fractioning, continue with the sets for the 20 minute time frame with breathing rests as rx'd and note in comments
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skill work:
for 5 minutes, on a tabata timer, alternate b/t slow methodical push ups and slow methodical air squats - work on form and control...like 2-3 sec down and 2-3 sec up for 20 sec on and 10 sec off for 5 minutes...i.e. 5 sets each...work on tight midline on push ups and hip flexors pulling you down on squats
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WB/PUs: 10rds breathing and movements were as rx'd. All sets were unbroken, lungs are smoked(my legs were shaking at the end of this one. Grip was starting to go nearer the end. This wod was a f'n monster. I liken it to quick sand, the pace wasn't super furious, but it just kept sucking me under bit by bit to end, where I was a pile on the floor. My lungs and diaphragm are smoked.
Skill: as rx’d PU’s 5,5,5,5,4 Squats 4,4,4,4,4. This one was burning.
Rolled and stretched well afterwards.
30 gram whey protein shake and half an apple
24yom/6’2”/220
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