OVERVIEW
Today’s WOD is on the shorter side, which means we can expect a little extra intensity. Body weight back squats and strict pull-ups. Our goal will be to transition smoothly from one movement to the other, with minimal rest between each round. The squats should feel challenging on round 1, and so should our pull-up variation. We’ll look to hit the squats in no more than 2 sets, and the pull-ups in no more than 3. If needed, we can up the intensity on the pull-ups by making them chest to bar, or by adding weight.
WARM-UP
Mobility/Activation
3 min. Squat
Spidermans x 5 each
Lat roll x 1 min each
Warmup
Emom x 6
5 Squats
5 Pull-ups
Build weight each set
WOD
Amrap 8
10 Back Squats (body weight or 60-65% of 1rm)
10 Strict Pull-ups
MIDLINE
3 Sets
Bent arm hold x 60 seconds
5 RFE split squats each
COOL DOWN
Couch Stretch
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