Main – WOD
10 Minutes to work on pull-up progressions, then attempt 1 set of max chest to bar pull-ups. If you cannot perform a chest to bar pull-up then use banded assistance and attempt as many as you can for one set.
Slow-Mo Deadlifts (No Measure)
Slow motion deadlifts at a light weight. There will be a 5 second pause at 1) mid shin 2) knee and 3) full extension before reversing the process. Repeat the process 5 times without coming off the bar (instructor will call out when to move to next position).
15 Minutes to complete 3 sets, so you should have plenty of time. Partner up with your WOD partner and alternate on this drill:
40% 1-RM for Woman (no heavier than 100lbs)
30% 1-RM for Guys (no heavier than 155lbs)
Burpalgia (AMRAP – Rounds and Reps)
15 Minute Partner AMRAP:
15 Lateral Burpees
20 Double Unders
One person works while the other person holds the top of the push-up position. Partners may switch at any time