10.18.2013

 In WOD

Warm Up

2 Rounds

  • 5 Ring Rows
  • 10 Goblet Squats @ 31X1
  • 15 Dislocates

Hip and Front Rack Mobility

Strength/Skill

4 Sets

  • A1: 1 Tempo Front Squat @ 31X1 + 1 Front Squat  – Rest 60 seconds
  • A2: Weighted Pull Ups x 2-3 reps @ 2011 OR 2-3 Negatives @ 60A2 – Rest 60 seconds

– Front Squats are one with tempo plus another without.

– If you are still working to get deadhang pull ups, then perform the negatives.  This is done using assistance to get the chin over the bar, then a 2 count hold over the bar, and then an 6 count eccentric.

 

MetCon

In teams of 2, partners will alternate full rounds to complete 4 each of:

  • 15 Front Squats (95/65)
  • 15 Pull Ups (Use jumping pull ups if needed)

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