A1.  Strict Weighted Pull-ups – 3 x 10-12 w/30 sec rest 

A2.  Weighted Good Mornings – 3 x 8-10 w/60 sec rest 

B.  Nicole

20 Minute AMRAP 

400M Run 

Max Rep Pull-ups  

Nicole is meant to be a recovery WOD after this weeks programming, perform @ 70%-80% only.  Pull-ups maybe substituted for any other movement such as GHD Sit-ups, Kettlebell Swings, push-ups, sit-ups……

C.  Mobility  

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