Weighted Pullups + Open WOD 11.4

Dec 20, 2017 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

Warm-up

250m Row

10 Band Pull Aparts

10 Scap Pushups

10 Scap Pullups

5 Double Pushup Inchworms

Walking Lunge —>

Walking Toe Touches <---
30 Hollow Rocks

15 GHD Hip Extensions

10 PVC Passes

10 PVC OHS

0:30 Handstand “Stuff”

10 Empty Barbell Snatch Balance

Weighted Pull-ups (5-3-1-1-1-1)

15 minutes

CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups
Aim for an OHS weight that would allow 10 reps in a row while tired. For MU, these are Ring MU. This is one of those “get as far as you can” WODs for most people, so if you can make a couple of attempts at Ring MU, go for it. If you do not have the strength for a MU (strict c2b pullup + strict ring dip), then sub with Bar MU. If you don’t have Bar MUs, then sub the 10 MU with 15 Strict Pullups + 15 Strict Dips.