WOD:

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

Weight anyway, anyhow. Rest no more than 60 seconds between sets. If you can’t do weighted Pull-ups, perform 9 sets of 5 Strict Pull-ups, use a band as needed.


AQAP:
3 rounds of:
15 Toes-to-bar
15 Pistol Squats

Immediately into

3 rounds of:
15 Sumo Deadlift High-pulls 95/65
15 Overhead Squats

For results post heaviest sets of pull-ups at 5, 3 and 1. Post total time for workout along with load, and any sort of scaling.


Post results/thoughts to comments

We haven’t hit strict pull-ups in quite some time, and while many can’t do them without a band they are great for helping develop good, solid pull strength. I was so pumped to see you all attack the pistols in some sort of form. Keep up the great work, hope to see lots of you for a benchmark tomorrow. Cheers.