Noam dropping in for a visit from Israel 🙂
Skill
Deadhang pull ups/Weighted pull ups
(Neutral grip only)
WOD
– 2 Chest to bar pull ups
– 20m Prowler push (90kg/120kg)
– 4 Chest to bar pull ups
– 20m Prowler push
– 6 Chest to bar pull ups
– 20m Prowler push
– 8 Chest to bar pull ups
– 20m Prowler push
– 10 Chest to bar pull ups
– 20m Prowler push
(90kg/120kg is the total weight,including prowler)
(If they can’t do chest to bar, get them doing double the amount of kipping pull ups. If they can’t do pull ups get them doing chest to bar jumping pull ups)
