Skill wu-general wu, practice strict pull ups: Use jumping pull ups or bands if needed for 10 sets of 3 concentrating on slow negative (eccentric) movement. If proficient already, perform 10 sets of 5, using weight if needed to max out around 5 per set.
WOD – 4RFT
30 DU’s (3-1 singles)
15 Box jump overs (24/20”)
10 HRPU
RX+= 3 Ring mu per round
(Time Cap 12 Min)
