A. Weighted Pull-ups or Strict Pull-ups with a Partner – 3 x 8-10 w/90 Sec Rest
B1. Barbell Row Chin-up Grip – 3 x 8 (Heavy) w/60 Sec Rest
B2. Ring Dips – 3 x 10 w/60 Sec Rest
C. 2 Rounds Unbroken
50 x UB DU or 150 x Singles
30 x UB Russian Swings Heavy
20 x UB Pull-ups
20 x UB Ring Dips
All sets should be unbroken before moving on. Intermediate athletes subtract 5 reps from each movement, novice athletes subtract 10 reps from each movement.
-Post results under comments
WOD around 14 minutes everything RX except ring dips
14:03 scaled
A. Partner pull-ups thanks for the support Jen!!
B. 35 lb barbell row, box dips
C. 10:44. Singles, 35 lb KB, Pull-Up w/ green band (15UB), box dips (20UB).
12:24 scaled
partner pullup with Amy!! Thanks for the help!!
35 lb barbell row and ring holds
12:53, singles, 12kg kb, pullup with blue band, ring dips with green band