WOD – 181.9 –

Durability

1-Leg Hip Lift – 1 minute per leg x 1 set

Skill/Strength

Warm Up

WOD

4 Rounds

15 Box Jumps (24/20)

15 Strict Pull-Ups

500 Meter Row

Athletes, for those of you who are working toward achieving your first pull-up or increasing stamina, my advice is to ensure adequate eccentric time under tension. Try this, 3 to 5 reps of jumping pull-ups with a 5 to 15 second negative (eccentric) through complete range of motion. Rest 10 to 20 seconds b/w reps. Immediately follow those reps up with one max unbroken set of banded strict pull-ups.

Scores from Saturday

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