160718 - CrossFit

WOD
Aerobic Capacity workout
4 rounds
400m jog
300m sprint
50m jog
50m walk

Post workout:
Pull-up progressions
Level 1 (no pull-ups) Day 1
3 sets of 8-12 banded pull-ups then
Accumulate 25 ring rows then
Accumulate 25 band face pulls

Level 2 (some pull-ups) Day 1
EMOM 5: 1-3 strict pull-ups then
20 hollow rocks
20 back extensions
Max unbroken set kipping pullups (do not come off bar) x2

Level 3 (kipping pull-ups) Day 1
EMOM 5: 1-3 strict pull-ups then0 hollow rocks
20 back extensions
Max unbroken set butterfly pullups (do not come off bar) x2