Metcon
3 rounds for total reps
1:00 chest to bar pull up
1:00 Ski
1:00 Wallball
REST 1:00
Target score : 10 + pull ups, 15/12 cals / round ,
25+ Wallball / round
Advanced: 15+ pull up , 18/15 cals, 25 + Wallball / round
Scale : Chin over bar pull up, jumping pull up, ring row, band assisted strict pull up
ski – any other machine can be used
Wallball 20 + reps
Coaches notes : make sure to coach everyone through the movements and get them prepared for this workout before 3-2-1. With this type of workout they are most likely going to drop reps as the rounds go on which is okay but tell them the goal is to go out hard and try maintain for rounds 2 and 3 🙌
Finisher
6 rounds
50’ Sled push
Rest 2:00
Coaches notes: heavy but unbroken, everyone should be slightly unhappy after the first round and really unhappy after the last round!!
