WOD
Pull it
Escapist CrossFit – CrossFit
Warm-up
3 rounds
10 squats
10 push ups with shoulder taps
5 jumping squats
5 burpees
SKILL
pull up
5 x 5 reps (10 sec hold on top, 3 sec slow decent)
Scaled
Ring row
5 x 10 reps (5 sec hold and 3 sec slow decent)
10 weighted dips on bench between sets
Metcon
9 min AMRAP
5 pullups
15 wall balls
25 double unders
