WOD:

1) 15 minutes EMOTM: 0:00, 5 Pull-ups, 0:30 Movement of Choice

You should be using this as an opportunity to work on pull-ups as a skill. This could be a band pull-up, kipping pull-up, chest-to-bar, butterfly, strict, etc. Work on one that you need to practice and develop. Your other movement can be anything you’d like, rep range between 1 and 5.

2) 12 minute AMRAP:

12 Sumo Deadlift High-Pulls 95/65

12 Hand Release Push-ups

For results post movement used adn reps used for EMOTM, along with Rounds and Reps completed in Met-con and any scaling used.

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