Iron Clad

5 Rounds for Time:

6 Chest to Bar Pullups
7 Bench Press

–rest 3:00–

3 Rounds for Time:

12 Toes to Bar
14 Burpee Box Jump Overs

Load: 135/95lbs

WODprep Strategy Top Tips:

Warm-up (10 minutes): There’s a fair amount of pushing and pulling. Hit some inchworms and tempo pushups to get warm. Spend some time on the bar warming up the kip for the toes to bar and the pullups. Finish with some touches on the box. 

Stimulus: Pacing and upper body endurance

Strategy: Part A will rack up quickly, so make sure to be smooth in the transition. Use a bench weight that can be done unbroken, especially when the shoulders get tired in rounds 4 and 5. Rest 3 minutes before part B. In Part B, don’t be afraid to break up the Toes to bar to allow for quick rests and a steady pace on the BBJO.=

• Chest to Bar pullups– Focus on having a smooth kip, either C-kip or butterfly, these should all be unbroken, so adjust accordingly
  
  
• Bench Press– For the bench press, these are going to rack up quickly. Focus on a tight elbow position and drive through your feet.
  
  
• Toes to Bar– Have a nice global kip in order to use as much of your momentum as possible. 

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