Mobility

Wall Stretch x 2

10 Good Mornings

10 Pass throughs

10 Trunk twist

10 Second bar hang

10 Giant Arm Circles

Wrist stretch


Warm up:

200m run

15 Plate Squats 15/10

10 Banded Pull Aparts

200m run


Skill: Strict Pull ups (EMOM) clock set to 1:30 each period)


-every 90 seconds for 5 rounds complete:

-1 strict pull up + 2 wide grip strict pull up (outside shoulder width) + 3 strict chin ups-(under grip or reverse grip)


Scale: same hand positions, but do negatives using reps scheme: (1 + 1 + 2)


Strength: Pause Back Squats

(3 sec pause at the bottom + 3 sec pause just above parallel)

50%x4

60%x3

70%x3

75%x2



WOD: “The Witness”

7 RFT:

10 Power Snatch 75/55

3 MUs (Bar or Ring)

MU Options:

4 Banded MUs

6 Dips (RX or Banded)

9 bench dips

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