WOD Fri. Sep. 28

September 27th, 2012

Basics: Pull-up progression
Level 1/2 Strength: Press 1×20 @ 45#, 1×10 @ 40-50%, 1×8 @ 50-60%, 5-3-1+
Level 1/2 Endurance: Run 1 mile (4 Laps)

All Levels

Weighted pull-ups 1-1-1-1-1-1-1 reps

If you can’t do unassisted pull-ups, then do single strict pull-ups with the least amount of assistance possible. Make sure that your chin gets over the bar and hold it there for just a sec. Rest between attempts so that each pull-up is a max effort movement. Full range of motion on this one.