8/21/2018

 

WOD

For time:
20 Pull-ups
30 Overhead squats (115lbs/75lbs)
20 Pull-ups
20 Overhead squats (145lbs/100lbs)
20 Pull-ups
10 Overhead squats (175lbs/125lbs)
20 Pull-ups

*Use a butterfly only if you have 1+ strict pull-up and 20+ kipping pull-ups. Additionally alternate style between kipping and butterfly. Today we suggest kipping.

This workout is a relatively high volume on the pull-ups. The loads on the overhead squat should progress from light on the initial set to very challenging on the final set. The pull-ups should not take longer than 1:30 to complete on any set. Decrease the volume or the movement appropriately to achieve this.