Wednesday 11/30/2022

Strength/Accessory
Every min (10 mins)
3-5 Strict Pull-Ups
(Optional: 1 sec Pause at the top + 2-3 second negative)

Advanced: Strict Pull-Ups + Negative
Intermediate: Banded Strict Pull-Up + Negative
Novice: Jumping Pull Up + Slow negative
Beginner: Ring Row/Lat Pull Down (5-8 reps)

WOD
"Acai Bowls"
For Time:
1-2-3-4-5-6-7-8-9-10
Thrusters 115#/80#
2-4-6-8-10-12-14-16-18-20
50ft Shuttle Run (25ft = 1 Rep)