“The Early Birds”
5 x 5, 70% for all sets
Weighted Ring Pull Ups/Negative Ring Holds
5 x 3 , heavy as possible, pull to chest
(15 Min Cap)
3 RFT of:
90 Double Unders, 50 LBH
30 KBS 70/53
*Set up a bar with plates for LBH if not doing DU’s
-Each time you break on DU’s subtract 5 reps,
so if you break at 47 start back at 42.
-If you break on the KBS perform 5 Burpees.
Don’t forget to wear a costume on Thursday for Halloween!!!