WEDNESDAY

10mins to find Weighted Pull-up 1RM

If you have Strict Pull-ups, shoot for a new Weighted Pull-up 1RM (You may kip if you are doing Weighted Pull-ups).
If you only have Strict Pull-ups on a band, attempt to get 2 Strict Pull-ups without any assistance, or 3 Strict Pull-ups on a lighter band. Challenge yourself.

Then...

"Nancy"

5 Rounds For Time:
RX'd Option
400m Run
15 OH Squats (95/65)

Option 1:
400m Run
15 OH Squats (75/55)

Option 2:
400m Run
15 OH Squats (55/45)

Option 3:
200m Run
12 OH Squats (35/15)

Option 4:
200m Run
12 OH Squats (15/PVC)

**15min Cut-off**
*You must select the option that will be difficult, but still allow you to finish within the time limit. You may not scale differently, these are your options, select one of the above 5. It's a benchmark day guys, challenge yourself; next time try to get closer to RX'd if you're not there yet, or if you are doing the workout RX'd, try to get a better time. Observable Results... BOOM!