WOD:

1) Weighted Pull-up: 5-5-5-3-3-3-1-1-1

Rest no more than 60 seconds between sets. Each set should be as heavy as possible. You can pinch a Dumbbell between your legs, use a belt, hang a Kettlebell via a band, or loop chains around you. Must be overhand/pronated grip. Absolutely no kipping, these are strict.


2) 10 minute AMRAP:
10 Burpees
10 Sumo Deadlift High-pulls 95/65

For results post weight of each Pull-up set, and Rounds plus Reps of Met-con along with any scaling used.


Post results/thoughts to comments