January 9th

Today we attacked pull-ups! Weighted, strict and kipping pull-ups were all focus’s of our skill! Alot of people surprised themselves with their ability to do a pull-up with some weight attached to them! The workout was an open style ascending ladder of box jumps and pull-ups! The last 3-4 minutes got nasty!

Skill
4 Rounds
3 weight pull-ups
5 strict
7 kipping

WOD
As many reps as possible in 15 minutes
1 Pull-up
1 Box jump
2 Pull-up
2 Box jump
3 Pull-ups
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.
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* Get as far as possible in 15 minutes
* stand up and step down on box jumps
* elite use 20 lbs vest and 30 inch box