160628 - CrossFit | Skill WOD: Pull-ups

WOD
20-15-10-5
Double-unders
Power snatches 75/55
Hand-release push-ups

SKILL
Pull-up progression
Level 1 (no pull-ups) Day 2
5 sets of 5 self-assist pull-ups in rack then
3 sets of 8-12 curls with 35 or 45lb bar

Level 2 (some pull-ups) Day 2
Tabata kipping pull-ups
40 band pulls

Level 3 (kipping pull-ups) Day 2
3 sets max rep kipping pull-ups with 3 min rest between efforts
Tabata butterfly pull-ups