Skill

10×3
Strict Pull-Up with pause at top of pull-up

Spend some time today focusing on strict pull-up strength.  Hold your chin over the bar momentarily after you reach the top of your pull-up and then practice a controlled descent for every rep. Don’t worry about pausing for an extended amount of time but just make sure you get your chin over the bar without straining your neck and dropping off of the bar without control.   If you are using a band choose one that makes the three reps challenging and try to implement the pause at the top.  If you are doing ring rows, pause momentarily with the rings in contact with your chest for each rep and consider upping the rep count to 5 or 7.  If you can do strict pull-ups but three reps is too much of a challenge, choose a number that you can repeat for ten sets or around 20-30 total reps. If you are an expert at pull-ups add some weight or give the peg-board a try.

WOD

10 Rounds of 30 seconds on each station

Two arm Burpee dumbbell deadlifts 50/35 lb
Rest
Sandbag squats 100/70 lb
Rest

Workout notes

Today’s workout is a long duration interval style metcon with fairly short work and rest periods.  You have thirty seconds at each of two stations with an equal amount of rest to recover and transition between movements. The total workout time is just under twenty minutes so even though each effort is short you will be on the clock for a significant amount of time.   In a workout like this you can attempt to keep the intensity higher than you might in a longer workout without prescribed rest.    For larger classes we’ll get into groups of up to four people and share equipment.  In the end your score will be the total number of squats and burpee dumbbell deadlifts you complete.