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CFW Pull Up Improvement Progression

We have adopted a pull up progression that should improve pull up strength over the next few weeks. We will post new progressions MW&F.

3R 8-10 Strict Pull Ups

Use band assistance to meet rep requirements if you cannot perform strict. No Kipping!  If you are able to do 10 easily, switch to a band with less resistance.


Whole Life Challenge WOD

AMRAP 11

Run 800m

75 Air Squats

50 Sit Ups

25 Push Ups

Burpees 

Score will be the number of burpees completed before time expires.