Main – WOD
15 minutes to establish 1-RM weighted strict pull-up. Spend 6-8 sets warming up before beginning your 1-RM attempts.
If you are unable to perform a strict pull-up:
5 sets max strict pull-ups using an band for assistance. 2 minute rest between sets.
Bear Claw (Time)
Rx = HSPU against wall with head to ground with elbows fully extending between reps
Rx+ = Deficit HSPU
*May also use the length of the black mat for the bear crawls (from one end of the rig to the other = 1 length of the turf)
5 Bear Crawls Down and Back on Turf
4 Bear Crawls
3 Bear Crawls
2 Bear Crawls
1 Bear Crawl
Accumulate 5 weighted Pistols with each leg