Bodyweight Strength
15 Mins. for Strict Pull-Up Progressions
A) Scap Pull-Ups (active hang shrugs)
Beginner: 3 sets of 5-10 (rest as needed)
Advanced: 4 sets of 12-20 (rest as needed)
B) Tempo Strict Pull-Ups or Toe-Assisted Pull-Ups
5 sets of 3-5 reps (rest as needed)
Strict: 30X3 (3 seconds each at top and descent)
Toe-Assisted*: 3033 (3 seconds each in ascent, top, and descent)
WOD
“Gemini”
For Time (12′ CAP):
10-9-8-7-6-5-4-3-2-1 reps:
Overhead Squats (from floor)
Pull-Ups (kipping or butterfly)
Rx: OHS at 0.5x bodyweight
Rx+ OHS at 0.65x bodyweight or up
Today’s scale due to strict pulling work preceding the WOD: banded kipping pull-ups or jumping pull-ups