Friday, January 17th

Main – WOD

Strict, Kipping, and Butterfly Progressions
Spend 10 minutes working on pull-up progressions

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.

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

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