Strength

Max Set of Strict Pull-Ups

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1RM Weighted Pull-Up

This skill work will largely be a test of your upper body stamina and strength. Start by establishing a max set of strict pull-ups and then work up to a 1RM weighted pull-up.  Generally we are working on strength building so we’re looking for pull-ups without a kip. Maintain a neutral body position as best as you can. If you are unable to achieve a strict pull-up in the first portion of the test spend the remaining time performing 5 sets of Max reps supine ring rows laying as horizontal to the ground as possible.

WOD

Tabata Air Squat
Tabata Deadlift 155/105 lb
Tabata Air Squat
Tabata Deadlift 155/105 lb

Score is total reps for all 32 intervals

Workout notes: The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises for today’s workout. In this version of Tabata we will score the workout by TOTAL repetitions completed across all 32 rounds.  Even though this is essentially an AMRAP you will most likely want to approach this workout like you would any other Tabata workout by looking for a sustainable rep count that you could maintain over the entire workout.  This workout was recently featured on CrossFit.com.