Skill

Strict Pull-Up with Pause at top of pull-up
8×3

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. Those of you that have excellent strict pull-ups can perform them as chest to bar with a longer pause at the top while holding hollow body. If you are new to pull-ups try static holds with your chin over the bar.  You may jump into the pull-up but slowly lower yourself down.

WOD

5 Rounds for reps with 1 minute on each station

Row for Calories
Two arm dumbbell Thrusters 45/30 lb
Burpee
Rest

Workout notes: This workout will be scored fight gone bad style by counting your total accumulated reps at each station for the entire workout. It’s important to think about how you would perform best in a workout like this but don’t game the workout by dogging a certain station to get a higher score. Work hard to maintain a strong effort at each station!