DATE – Friday Nov 14th


Warm-up/Mobility: Crossover symmetry “Activation” + alternate in some dynamic shoulder + hip movements + Banded lat/overhead stretch (10-12 mins)


WOD A) Complete 5 working sets: (15 min)

3 x Weighted pull-ups + AMRAP (-1or2) x Strict pull-ups (Pronated grip)


Rest 2 min between sets

– try not to drop off the bar between weighted and strict pull-ups, just hold a dumbbell between your feet and place it on the ground one your 3 reps are completed. Leave 1 or 2 rep in the tank not going to complete failure on the strict pull-ups.

– If you do not have strict pull-ups or weighted, then perform 3 very challenging pull-ups, then quickly add a band that enables you to get 6-8 more pull-ups. Or, do 3-5 strict banded pull-ups immediately followed by a challenging set of strict ring rows.


WOD B) AMRAP in 20 min:

16 Kettlebell swings (24/16kg)

12 Toes to bar

9 Burpees to 6” two hand bar touch

1 Rope Climb