160705 - CrossFit

WOD
AMRAP 15:
200m run
3 rounds
5 sumo deadlift high pulls 55/35
10 push-ups
15 kb swings

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 pull-ups (do not come off bar) x2

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