Warm up
OH duck walk
OHS
GHD sit ups
GHS back ext
False grip pull
ups
Skill
Weighted pull ups
WOD
12 minute AMRAP
Row 15 calories
2 heavy weighted
pull up (build up in weight each attempt)
CFE
Warm up
OH duck walk
OHS
GHD sit ups
GHS back ext
False grip pull
ups
Skill
Weighted pull ups
WOD
12 minute AMRAP
Row 15 calories
2 heavy weighted
pull up (build up in weight each attempt)
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