Skill/Strength

3 Min Pull Up Tutorial
...Then...

7 Min EMOM of...
5-7 Pull Ups 

...Then...

10 Min Running Clock
Complete 2-3 Sets choosing from 1-3 of these movements...

3-5 Strict Pull Ups 
20 sec Chin over bar hold
3-5 Eccentric Tempo Pull Ups (5 Second descend)
10-12 DB Pull Overs
10-12 Bent Over Row

Set Clock: 20 Min

WOD 


3.6.9.12_3.6.9.12_3.6...
Cal Row / AD
Sumo DL 145/95
1 Rope Climb

*After every round of 12's, increase weight by #40/#30 [145/95-185/125-225/155]

(18 Min)

Mod Key


P: 65/45-85/55-95/65-115/75, 3 Strict Pullups
RX: As Prescribed
C: 225/155-265/185-305/215 [weight goes up by #40/#30, Legless every other Rnd

Mobility 


1-3 Sets, Holding Each for 1+ Min Ea Side
Adductor Stretch (Frog)
Couch Stretch



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