20 Pull-Up Challenge Sign-ups Deadline is TODAY and Buddy Drags…..
Today is the final day for sign-ups to officially participate in the WCCF 20 Pull-up Challenge!
The sign-up sheet is by the roll-up door, and sign ups are closed after today (really, seriously, I’m not kidding here). If you want to sign up, but won’t be to the box today to do so on the sheet, please email me so that I can include you in the group!
Next week you will spend time finding your maximum pull-up ability (more to come in an email later) and then the official Challenge starts on Saturday the 11th.
Questions? Refer to this and this, and then if the question remains, please let me know!
-Emilie
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Friday’s Workout
Deadlifts – Work up to a weight where you can perform 10 consecutively (no slowing down between reps), then perform 10 EMOM for 7 minutes. These deadlifts should be QUICK AND CONTROLLED.
WOD – With a partner*, complete the following
4 Rounds
20 KB Swings (53/35)
15 Walking Lunges with KB (alternating)
10 Toes to Bar
1 Buddy Drag down the breezeway and back
*Scale the movements (in weight and/or number of reps) up or down appropriately so that each partner finishes the KB Swings, Lunges and T2B in about the same time each round
OPTIONAL Cash-Out – 6 Minutes of Double- (or Triple-) Under Practice – for reps, try to get as many and/or as many unbroken as possible
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