WOD 3/11/10
Skill Work:
Pull Up Progressions
3x max Holds at chin over bar - rest 1 min between rounds.
3x max holds at 90 degree arm lock - rest 1 min between rounds.
3x10 Pull Ups
WOD:
20-16-10-4
DB Snatch (35/25)
Box Jumps
DB Snatches are total, not per arm. This MetCon is meant to be shorter and fast paced. The power output should be high, so pick a weight that allows you to move through it.
The pull up progression work is meant to get folks closer to pull ups or to strengthen their current pull ups. Hang there and hold as long as possible in each position. If you can't get into either of those positions on your own, you may use a lighter band than you use to do pull ups, or simply work on doing a static hang from the bar with full shoulder extension.
Once you are done, stretch out! People are forgetting to do this and it's going to start showing up in the form of injuries and decreased performance. Hips, hams and shoulders are the hotspots, so hit them hard!
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