Strength
Strict Pull-up Work
(1) Chin-Over Bar Hold
(2) Pullup Negative
-Prerequisite: 0:30 Chin-Over-Bar Hold
(3) Piked Assisted Pullup
-Prerequisite: 0:10 Pullup Negative
(4) Strict Pullup
-Prerequisite: 5 Piked Assisted Pullups (good, controlled reps)
(5) Weighted Strict Pullup
-Prerequisite: 10 Strict Pullups
WOD
4 Rounds for Total Reps:
1:00 Double Unders
1:00 Dumbbell Box Step-Overs, 50# to 24"/35# to 20"
1:00 Bike (Calories)
2:00 Rest