Warm Up:
Run or Row
3 Rounds
10 pvc pass throughs
2 wall walks
10 scap pull ups
2 tgu
10 mountain climbers
Skill — Pull Up Progressions
-negatives, weighted or feet up ring rows, strict pull ups, arch/ hollow, kipping etc
WOD:
“Jackie”
1000m row
50 Thrusters (45/35)
30 Pull ups