WOD

Thursday 5th November 2015

Strict Pull-up Workshop

DOES NOT HAVE A STRICT PULL-UP?

1.

3-5 Second Negative

A total of 10 sets

(Can be done with ring rows if unable to hang from the pull-up bar)

2.

3 Attempts:

Max unbroken Ring rows

3.

3 attempts:

Max unbroken Hand Release Push-ups

HAS AT LEAST 1 STRICT PULL-UP?

1.

4 Attempts at:

-Max unbroken Strict pull-ups

(Rest 1 minute)

-Max unbroken Ring Push-ups

(Rest 1 minute)

(As soon as you fail or break the pull-ups and push ups that is your attempt completed, no stopping and re-starting)

2:

3 Attempts at:

Heaviest Weighted pull-ups

If you cannot complete a weighted pull-up at the lowest weight of 1.25kg then you will have 3 attempts at a 3-5 second negative weighted pull-up.

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