WOD Blog

Tue, Feb 4 2020

Sat, Oct 23, 2021 at 9:00am Group Workout!
Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1318 days ago)

Pull Up EMOM


(Time)
Warm up:
2 Rounds:
250 meter row
1 turkish get ups each side
10 inchworms with push up
10 KB bottom up press
10 PVC Pass Throughs
10 PVC around the worlds
Then:
Using a band: 2 sets of 10 for each
-weighted PVC overhead flexion
-banded face pulls
-banded lat pull downs

Strength Skill:
Pull up progression

Workout:
10 Min EMOM
on top of every minute perform 2 strict pull ups (scale kipping, banded, ring rows)

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