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. 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.  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.

WOD

4 Rounds one minute at each station

Kettlebell snatch 24/16 kg
Box Jump 24/20″
Air assault bike for calories
Rest

Workout notes

This workout will be scored as you would score the workout “Fight Gone Bad”.  We’ll have a minute on each station to accumulate as many reps as possible and in the end you have one big score.  The kettlebell snatch is a difficult movement so spend some time practicing the mechanics so you can complete the workout without wrecking your wrist!