Pull

 In The Daily WOD

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WOD 140415
Skill

4 Sets (not for time):
20 steps Dumbbell Walking Lunges
10 Ring Rows
*ring rows should be done at a 2 sec descent, 1 sec pause, 1 sec ascent, 1 sec pause.*

Met-Con
3 Rounds:
20 Wall Balls (20/14)
15 Kettlebell Swings (55/35)
10 Burpee Pull-Ups

This week, we’ll be kicking off a new challenge! The strict pull-up challenge. Here’s the way it works:
Sometime this week, get with a coach and perform a max effort attempt at strict pull-ups. In one month, we’ll test again. Most improved wins. Easy. Bands are permitted, however the same band has to be used for the retest. Good luck.

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