Push and Pull 002

15-12-9-6-3: RING ROWS AND BURPEE BOX STEP-UPS

Elements

15-12-9-6-3 reps, for time of: Ring Row Burpee Box Step-up, 20 in

Notes: Feet under bar while going into ring rows. Increase difficulty by getting chest under the bar.

15-12-9-6-3: PULL-UPS AND BURPEE BOX JUMPS

Fitness

15-12-9-6-3 reps, for time of: Pull-up Burpee Box Jump, 20 in

Notes: Kip those PUs if you can

15-12-9-6-3: CHEST-TO-BAR PULL-UPS AND BURPEE BOX JUMPS

Advanced

15-12-9-6-3 reps, for time of: Chest-to-bar Pull-up Burpee Box Jump, 30 in

Notes: C2B- bar must make contact with chest under collar bone.

Coach's Notes: Another decreasing Rep scheme. Try your best to hit those PUs unbroken or perhaps only getting off the bar once on that 15 and 12- push past your comfort zone. Burpee Box jumps need to be steady and consistent. Be patient with 15 and 12 but start to turn on the gas for the remainder of the WOD. This WOD looks nasty with those burpee box jumps (unless your Tyler Bradley- his bread and butter) so we are looking to see bodies hit the floor after this WOD. Go hard, be smart, talk to your coach if you have any questions we are here for y'all.