Wednesday

Carlo..making his way to California.

Warmup 8 mins
4  Pullups
7 Pushups
10 Wallball

WOD

Weighted Pullups

3 x 5 strict. Add weight if able to do 5+ strict pullups unassisted. Use band or 3 second negatives if not.

then

“Jason”
For time:
100 Squats, 5 Muscle-ups
75 Squats, 10 Muscle-ups
50 Squats, 15 Muscle-ups
25 Squats, 20 Muscle-ups

S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout “Jason” in honor of his life, family, and courage.

MOD1:
100 Squats, 3 Muscle-ups
75 Squats, 6 Muscle-ups
50 Squats, 9 Muscle-ups
25 Squats, 12 Muscle-ups

MOD2:
100 Squats, 5 Ring Dips + 5 Burpee Pull-ups
75 Squats, 10 Ring Dips  + 5 Burpee Pull-ups
50 Squats, 15 Ring Dips+ 5 Burpee Pull-ups
25 Squats, 20 Ring Dips + 5 Burpee Pull-ups

25 Min Cap (If RX, no cap if close)

Cooldown
Roll out Quads and other spots

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