Main – WOD
Pull Up Drills (No Measure)
Strict, Kipping, and Butterfly Progressions
Spend 10 minutes working on pull-up progressions
Pull up strength
Accumulate 45 pullups in 3 minutes
Rest as needed.
Be sure to make these pull ups hard. Do strict if possible. If you use a band then choose a band that is challenging.
Lego Land (AMRAP – Rounds and Reps)
10 Minute AMRAP:
5 front squats
10 step-ups
1 lateral line drill on turf
Rx =
24″/20″ step-ups
135/85
Rx+ =
30″/24″ step-ups
155/95
*Weight taken from the ground
