Strength/Skill: (12 minutes)
In a 12 minute running clock:
*4x strict pull-up ladder
rest 2-3 minutes between rounds
*(4 ascensions up the pull-up ladder which goes as follows: 1 strict pull-up/drop, 2 strict pull-ups/drop, 3 strict pull-ups/drop, Etc..)
WOD: (15 minutes)
6 RFT
9 Deadlifts 155/105
12 Push-ups
15 Box jumps 24/20
*Time cap: 15 minutes
EXTRA CREDIT: Complete one Kelly Starrett mobility poster post-WOD
Score:
-Total number of pull-up reps (or lowest set of max ring rows)
-WOD time
*if time capped, add missed reps as seconds
In a 12 minute running clock:
*4x strict pull-up ladder
rest 2-3 minutes between rounds
*(4 ascensions up the pull-up ladder which goes as follows: 1 strict pull-up/drop, 2 strict pull-ups/drop, 3 strict pull-ups/drop, Etc..)
WOD: (15 minutes)
6 RFT
9 Deadlifts 155/105
12 Push-ups
15 Box jumps 24/20
*Time cap: 15 minutes
EXTRA CREDIT: Complete one Kelly Starrett mobility poster post-WOD
Score:
-Total number of pull-up reps (or lowest set of max ring rows)
-WOD time
*if time capped, add missed reps as seconds
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