CrossFit ATR – CrossFit
Today we give a big going away WOD to Alex and Dan Equivel, long time ATR gym members. They move away to Nebraska soon, and after giving it some thought, this is how they’d like to say goodbye! This WOD will be benchmarked in our system for future use.
Weighted Pull-ups (Pyramid Trips, then MAX reps)
Build up in weight for 5 sets of 3 reps (3-3-3-3-3), then go back down the same way you built up except on the last set go for MAX reps.
E.g. 20×3, 25×3, 30×3, 35×3, 40×3, 35×3, 30×3, 25×3, 20×12
The Esquivels (Time)
21-15-9
HSPU
Double Unders
Pullups
Cash-Out: 1K Row
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