Park Pull-Ups Packed

Pre:
MWOD Shoulders/Ankles (Band)
L-Sits/Hand Walks P-Bar
Warm-Up sets of Pull-Ups

WOD:
Weighted Pull-Ups (Strict) 5-5-5-5-5
Rest as needed.
5- 10 sec. Chin Over Bar Hold @20kg
Rest 1 min. in between sets.
15 min. later
Pose Drills 15 min.
then....
Every 2 min. Complete;
4-100ft. Shuttle Sprints
15 KB Swings @24kg
for 5 complete sets.


Post:
10 Sit-Ups to Straddle
5 min. MWOD
Retest 10 Sit-Ups to Straddle
2 min. Bottom Position (contract-release)

Matt:
Pull-Ups- 10kg-12kg-12kg-15kg(4)-12kg(3)
MetCon- Every Round finished around 1:05-1:10