Open Gym during all classes. Today’s WOD is a re-test from a couple years back. Recommend testing out the WOD then giving yourself 5-10 minutes and then attempt the Pull-up challenge.
04/08/2019 (AMRAP – Rounds and Reps)
12 min AMRAP:
5 Pullups
10 Squats 75/55
15 DU Attempts or 60 Single-unders

3 Muscle-ups
10 Front Squats 135/95
30 Double-unders

Metcon (AMRAP – Reps)
Day 11 Pull-up Challenge

-Isometric holds-

Perform a 8×3 set of pull-ups with a 5sec. Isometric hold at the top of the bar for each rep. The goal with this option is to increase our time under tension and to increase positional strength in the pull-up. Choose an option where you can do 2-3 reps unbroken. Make it challenging. Record any relevant notes in Wodify.

On the last set do a Max-effort set of pull-ups without a isometric hold.

Record total reps into Wodify.

Optional "Murph Prep" inbetween your sets of isometric pullups do a Max-Effort set of pushups.

Just record pull-up reps in Wodify