Strength:

1 attempt at a max pull-up

1 attempt at a max chest-to-bar

WOD:

1 Minute AMRAP:

Toes-to-bar

then

7 Minute AMRAP:

30 double unders

30 sit-ups

then

1 Minute AMRAP:

Toes-to-bar

Knees to elbow are a good start to get to toes-to-bar. You need to stay in line with the rack, and your feet go straight down, no kipping in this movement. You want to keep a tight belly throughout the movement to get the most from it. To progress to toes-to-bar, continue to do knees-to-elbow and try to kick the bar, you will not burn out as fast and you have a much higher chance at landing a toes-to-bar in this fashion.

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