7 / 22 / 2014

Pre  WOD
General warmup.  We’ll hit the lats with a banded stretch and do some ROM work with a band for the hamstrings and hips.

EMOM 5 minutes
Strict Pullup x 5 or
L-Pullup x 5


Amrap 15 minutes
10 Pullups
10 Deadlifts, 185 / 135

Comp:  C2B & 225 / 155

We are continuing our strict pull up strength program with another EMOM. Adding 1 rep but dropping the time frame down.
This is a longer metcon with moderate weight on the Deadlift. Make sure you are keeping tight and initiating the movement with your glutes and hamsrings and NOT with your back. Its not expected to go unbroken the entire workout but if you think you can, push your fitness and get it done! For the pull ups engage your lats and utilize your hips on the kip to help you get your chin over the bar or to get our chest to the bar.

Post WOD
Roll hamstrings and lats.

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