Add some weight – Mon 8.29.16

 In W.O.D.

Strength:  Back Squat 2-2-2-2-2

*Add up to 5lbs each set from last time, 8.01.16

Conditioning:  As many reps as possible in 15:00:
– Run 200m
– Max rep Pull Ups*

Score is total number of pull ups completed.

*Performance: Strict
Fitness:  Kipping
Health:  Ring Row – choose a height and stay with it the entire workout.  Make sure your feet are always placed in the same position.

This is a condensed version of my favorite pull up WOD and benchmark CrossFit workout, “Nicole”.  It crushes the forearms and makes it feel like you are running with two tree trunks tied to your shoulders. Do you practice your math skills while you run the 200m, constantly trying to pick what to target each round to get to your goal? What pull-up strategy do you use in this one? Do you hang on for dear life and eke out rep after rep? Or once you get to fatigue do you choose to drop and run fast?


When there’s a need, the Causely community gathers together to make an impact. It’s just what we do. Which is why for one week, August 24th – 31st, we’re partnering with American Red Cross to provide disaster relief for the 20,000 families displaced by the Louisiana flooding. During this week, your check-ins will help support people affected by the flooding. Let’s send Louisiana some love! #love4louisiana.  So continue those check ins!

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