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Warm Up:
1 set:
10 scorpions
10 arm swings across
10 arm swings overhead
10 scap pull-ups
Specific Warm-Up:
On a 5:00 clock
3 sets of 3-5 weighted pull-ups (building)
WOD:
5 sets for load:
3 weighted pull-ups
Intermediate:
Same as Rx
Beginner:
5 sets for reps:
:30 strict pull-ups
Movement scaling options:
Weighted Pull-Ups: Load, strict pull-ups, partner-assisted strict pull-ups, banded pull-ups, feet-elevated ring rows
Alternate Workout:
Limited Equipment
5 sets for reps and total time:
:30 left-arm DB bent-over rows
:30 right-arm DB bent-over rows
Max-effort plank hold
Rest 2:00 between sets.
Post-workout Skill Work:
8 sets for reps:
:20 ring dips
Rest :10