Please note that there are two options for today’s workout:
A. Work to a 5RM Pull-up (novices work negatives, spotted reps, isometric holds etc.)
B. Option 1: Intermediate/Advanced
For time:
20 Muscle-up
40 Strict Pull-ups
80 Pull-ups (gymnastics kip or butterfly kip)
*Each time you come of the bar or rings run 200m.
*20 min time cap.
B option 2: Novice
Perform as many rounds as possible in 20 min of:
X reps Pull (Pull-up/Ring Pull-up/Ring Row etc.)
1 min Plank Hold
Run 200m
*Pick a pulling movement and a number of reps to complete in each round.
Post workout choice and time or rounds to comments.
Jacko – proudly displaying his Ascend Sport prize pack for being the Spirit of the Open winner.
