8:00 AMRAP
5 Dynamic Squat Stretches
5 Wall Balls (light)
10 Box Step Ups
5 GHDs (or V-Ups)
10 Ring Rows
30 Wall Ball (20/14)
50 Box Jump Overs (24/20)
30 Wall Ball (20/14)
50 V-Ups
30 Wall Ball (20/14)
18 strict pull ups
(KG conv: 9/6 WB)
Time Cap: 20mins
RX+
50 Box Jump Overs (24/20)
30 Wall Ball (20/14)
50 GHD Sit Ups(Or V-Ups)
30 Wall Ball (20/14)
6 Rope Climbs
(KG conv: 9/6 WB)
Strict Pull-ups: Week 2
Workout Definition
Freedom:
3 rounds of:
20 Scap Pulls [Hanging Shrugs] into 20-second Dead Hang
Followed by 5 Strict or Box Assist pull-ups
–rest 90 seconds between sets–
Independence:
3 rounds of:
10 Scap Pulls [Hanging Shrugs] into 10-second Dead Hang
Followed by 3-5 Strict or Box Assist Pull Ups
–rest 90 seconds between sets–
Liberty:
3 rounds of:
10 Scap Pulls [Hanging Shrugs] into 5-second Dead Hang
Followed by 2 Box Assist pull-ups
–rest 90 seconds between sets–