crossfithand

Skill Work: It’s all about the pulls today… Pull ups and anything else we need to do to get you doing them, and teach you how to protect your hands so that you can keep doing them! If you’ve got 3 strict pull ups for the guys or 1 for the girls, then we’ll work on kipping pull ups, butterfly pull ups, bar muscle ups or ring muscle ups. You know where you’re stuck, let the coaches help you through it!

WOD, For time:

  • 25 Box Jumps (24/20)
  • 25 Wall Balls, 20/14 lbs
  • 20 Box Jumps (24/20)
  • 20 Wall Balls, 20/14 lbs
  • 15 Box Jumps (24/20)
  • 15 Wall Balls, 20/14 lbs
  • 10 Box Jumps (24/20)
  • 10 Wall Balls, 20/14 lbs
  • 50 Bicep Curls
  • 10 Box Jumps (24/20)
  • 10 Wall Balls, 20/14 lbs
  • 15 Box Jumps (24/20)
  • 15 Wall Balls, 20/14 lbs
  • 20 Box Jumps (24/20)
  • 20 Wall Balls, 20/14 lbs
  • 25 Box Jumps (24/20)
  • 25 Wall Balls, 20/14 lbs

when you get down the ladder the first time, you will then do 50 bicep curls.

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