Warm Up:
1 set
10 wall-ball front squats
5 up-downs
10 wall-ball push presses
5 up-downs
10 wall balls
5 up-downs
Specific Warm-Up:
10 Minutes
Kipping Pull-Up Progression
WOD:
For time:
50-35-20
Wall balls (20/14 lb) (10/9 ft)
Pull-ups
Intermediate:
For time:
50-35-20
Wall balls (14/10 lb) (10/9 ft)
Pull-ups
Beginner:
For time:
30-20-10
Wall balls (10/6 lb) (10/9 ft)
Jumping pull-ups
Movement scaling options:
Wall-Balls: Load, wall-ball front squat, wall-ball push press
Pull-Ups: Reps, banded pull-ups (25-15-10 reps), jumping pull-ups
Alternate Workout:
Partner option:
For time:
100-70-40
Wall balls (20/14 lb) (10/9 ft)
Pull-ups
Break up the reps with your partner as needed.
Post-Workout Skill Work:
Accumulate
50 alternating single-leg toes-to-bars