WOD
“Team of 2”
For time:
60 Wall Ball 9/6 kg
60 Box Jump Overs 60/50 cm
60 Cal Ergo
80 Wall Ball 9/6 kg
80 Sync Sit Ups
80 Box Jump Overs
16 Rope Climbs (S1; 48 Chin Ups)
(Scale for each; 30 Elevated Ring Rows)
Accessory
“Strict Pull-ups”
Freedom:
3 sets of 45-60 Second Dead hang (hold on to the pull-up bar with an overhand grip)
– Rest 1:00 between sets
-into-
3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible)
– Rest 1:00 between sets
-into-
3 sets of 5 pull-ups (use a band to assist with the pull-ups if needed)
– Rest 30-seconds between sets
Independence:
3 sets of 30-45 Second Dead hang (hold on to the pull-up bar with an overhand grip)
– Rest 1:00 between sets
-into-
3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible)
– Rest 1:00 between sets
-into-
3 sets of 3 assisted pull-ups (use a band to assist with the pull-up)
– Rest 30-seconds between sets
Liberty:
3 sets of 20-30 Second Dead hang (hold on to the pull-up bar (toes touching the ground) with an overhand grip)
– Rest 1:00 between sets
-into-
3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)
– Rest 1:00 between sets
-into-
3 sets of 3 Ring Rows/assisted pull-ups (use a band to assist with the pull-up)
– Rest 30 seconds between sets