WARM UP – MOBILITY
2 rounds:
Skipping / DU drills
Red band upper body pulling & pressing activations etc.
Hip flexor activations / Single leg lowers & lifts etc.

WOD A
Every 2 min x 6 (3 sets of each alternating – 12 min)
1) Max effort (-1) set of strict pronated pull-ups @3,0,1,3
2) Max effort (-1) set of strict HSPU @3,0,1,3

3s hold at the top of both movements, 3s controlled negative.
Pull-ups: Use a banded pull-ups that allows 4-5+ reps, and/or jump to hold + negative for 3-5 reps.
HSPU: Kick to HS, hold + controlled negative 3-5 reps, or pike off bench or box instead of shortening ROM today.

WOD B
CROSSFIT.COM 200906
Complete as many rounds as possible in 20 minutes of:
30-second Ring L-sit
15 Ring push-ups
50 Double-unders

Rx: rings should be ~4-5″ off the ground for L-sits and push-ups
Sub/Scale for Ring L-sits: Ring leg lifts (20-30 reps), 30s L-hold w/ feet on the floor, or a L-sit/Tuck-sit hold from parallettes/benches/boxes ect.
Push-ups: Raise or angle out rings, or sub to regular or elevated hand push-ups
DU’s should be 60-90s/round max

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