* Pull-up Clinic HERE

** Hoodie and T-Shirt Order HERE

*** The Open Is Coming HERE

WOD:

1) 14 minute AMRAP:

60 Calorie Row

50 Knees-up

40 Wall Balls 20/14

30 Power Cleans 95/65

20 Chest-to-bar Pull-ups

Extra Work:

2) Hip Thrusts: 4 sets of 10

Rest 90-120 seconds between sets. Heavy as possible.

3) Strict Pull-up: 4 sets of 6-10 reps

Rest 90-120 seconds between sets. Add load if able.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

Post Results/Thoughts To Comments