Conditioning: 16 November 2015

SWOD:

Pull Ups 4 sets @ 1 RTF.  That's reps to failure.  That means leave about one rep in the tank and write down your numbers.  You should find a pull up variation that you will fail on somewhere between 4-12 reps.  That could be inverted rows, ring rows, weighted pull ups etc.

Look at numbers from last week.  If for example, you got: 5,4,3,2 try to beat total reps by 1-2 total reps.  Add reps to the back end.  For example improve to 5,4,4,2.  Don't try to get something like 7,3,3,2.

WOD:

5 - 4 minute rounds:
run 2 laps
20 russian twist (20L/20R)
max effort burpees

score=burpees