Run or Row
Warm Up
Skill:
Strict Gymnastics Pulling
Accumulate 40 quality reps at most challenging of: (NO ring rows)
toe nail pull ups/ pull up negatives/ strict pull ups/ weighted pull ups
-may use bands for slowing down on negatives but MUST be strict
WOD:
24 min amrap
8 deadlifts (225/155)
400m run
4 bmu
20 alt db front rack wl (50/35 per hand)
*bmu scale = burpee jumping pull ups with a negative