wod
Weighted Pull-ups (Weight)
Met Con Mbah Xfit (Time)
5Rds for time
10 Chest to Bar pull ups (scale to pull ups/banded pull ups)
10 burpee box jump overs
200m run
10 Chest to Bar pull ups (scale to pull ups/banded pull ups)
10 burpee box jump overs
200m run
Adv option:
10 Bar Muscle ups
Accessory Work
5min AMRAP:
30Sec plank
10/10 each side Russian twists
10 feet anchored sit ups
30Sec plank
10/10 each side Russian twists
10 feet anchored sit ups
build up to a single heavy weighted pull up.
Either use belt+ plates or DB/KB between feet.
Scale back as need to strict pull (for reps) or banded as needed.