(703) 266-0118 donnys@thenzone.com

Skill
Spend 15:00 working on pull-ups 
*If you have gymnastics kipping pull-ups, work on chest to bar. If you don’t have pull-ups yet, work a strength progression. Don’t do more then (2) max sets of pull-ups. 

MetCon
7 Rounds for Time
21 Double Unders 
15 Wall Balls
9 Pull-ups

Cash Out
100 banded Good Mornings