Friday 5.17.24

We got another pull-up workout for Friday and it is a doozy! We have done this workout multiple times in our decade long history, and it is a great one. A test of muscular and cardiovascular endurance, you get a “Murph” like number of reps for pull-ups and running, but this one has a barbell thrown in for good measure. You will have a lot of time to complete this one but you still want to be mindful of modifying. Give yourself a chance to get large chunks of pull-ups done in the first round because they will surely break down as you go. Your goal is to be able to maintain 5 reps in a row on your pull-ups throughout the entire workout.

FRIDAY

Hero WOD: “Badger”
3 Rounds
30 squat cleans 95/65
30 pull-ups
Run 800m

S: 65/45, 20 modified pull-ups, run 600m
L1: 75/55, modified pull-ups

In honor of U.S. Navy Chief Petty Officer Mark Carter, 27, of Fallbrook, California, who was killed during combat operations in Iraq on Dec. 11, 2007. He is survived by his father, Tom; mother, Cindy; three brothers; and four sisters.