DATE – Tuesday


Warm-up: Quick dynamic warm-up + Band pull aparts, rows, and pull-downs (lat activation)


Mobility: Banded overhead stretches


WOD A) Kipping pull-up technique/practice (10 min)

(Cover hollow/superman body position, hip drive, skilled athletes can work on butterfly or improving efficiency. Keep overall volume low.)


WOD B) For time (and quality): (10min time cap)

3 sets: 20 pull-ups (scale # appropriately, no more than 2 sets in first round, C2B for competitors)

Rest 1 min between sets




Toes to bar

Plate ground to overhead (55/35)

(Run 400m after each set, including the last)