Weighted Pull-ups + Row/SDHP/Pull-ups

Nov 5, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

400m Run

15 Scap Pull-ups

15 Banded Face Pulls

15 Band Pull Aparts

15 V-Ups

15 GHD Hip Extensions

10 DB Rows / arm (moderate)

5 Big Kips

10 KB SDHP (moderate)

Strength

Weighted Pull-ups (2-2-2-2-2)

15 minutes

All pronated grip

Metcon

Metcon (Time)

3 Rounds of:

1,000m Row

50 KB Sumo Deadlift High Pulls (53/35)

25 Pull-ups
Scale so that the SDHP is easy weight, where you can rattle off 20 reps to start. Scale pull-ups so that you can start with 15+.