Bodyweight Strength
~15 Mins. for Strict Pull-Up Strength
A) 5 Negatives – aiming for a 5-7 second descent on each
Rest 1 minute between reps
Beginner: Assisted as needed
Advanced: Bodyweight or add resistance if appropriate
B) 3 Sets of 5-7 Strict Pull-Ups or Toe-Assisted Pull-Ups
Rest 2 minutes betwen sets
Strict: Add weight that will get you to this rep range
Toe-Assisted: use as little assistance as possible to make this rep range challenging
WOD
“Quick and Dead”
AMRAP 3′:
6 Deadlifts (225/155)
9 Push-Ups
REST 1:30
AMRAP 3′:
6 Push-Ups
9 Box Jumps w/ Step-Down(24/20)
REST 1:30
AMRAP 3′:
6 Box Jumps w/ Step-Down (30/24)
9 Deadlifts (225/155)
Record total reps for each AMRAP (15 reps/round)