Strength
Weighted/Banded Strict Pull-ups 5×5 *Choose a weight/band that will limit you to 5 reps
Conditioning
8-12-16-12-8—Chest/Bar Pull-ups
10-15-20-15-10—Front Rack BB Lunges 115/75lb (40% of 1RM Front Squat)
30-40-50-40-30—Double Unders
WOD Notes: Round 1 = 8 Chest/Bar Pull-ups, 10 Lunges, 30 DU. Round 2 = 12 Chest/Bar Pull-ups, 15 Lunges, 40 DU…Try to physically touch your chest to the bar on the pull-ups (these require a stronger kip & pull). Scaling for the Front Rack lunges are Behind the Neck lunges. Singles are triple the amount of DU.
Pat repping out pull-ups easily!
Mary killing the lunges!