Strength
2 RM Weighted Pull-Up
Work up to your best effort 2RM weighted pull-up. Start without any weight and workup in small increments. Use any grip that you like but be sure to perform these pull-ups from dead hang with strict movement. If you are using bands make an attempt at a lower band than you have been using or a try to make your first unassisted pull-up. If you still need to use the band or cannot perform pull-ups with any weight make 7-8 attempts for max reps.
WOD
5 Rounds for reps with 1 minute on each station
Row for Calories
Wall Ball Shots 20/14lbs 10/9′
Box Jumps 24/20″
Rest
Workout notes: We’ll start this workout in waves and transition through each station 5 Times. The suggested work is 15 minutes total during a 19 minute workout so consider that when you start your first round. Add in some additional rest at each station and try to maintain your effort throughout the entire workout.
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