A. Pull-up practice:
a) 3 max effort sets of beat swing practice on the bar.
b) 3 max effort sets of kipping pull-ups. For those of you who do have kipping pull-ups, let’s take this opportunity to perfect your technique.
For those you you who aren’t quite there yet, let’s focus on the strength of getting you there: 3 max effort sets of supinated barbell rows. Make sure you are squeezing tightly at the top!
Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb ball to 9-ft. target
Men throw 14-lb. ball to 10-ft. target
Women throw 10-lb. ball to 9-ft. target