Friday, September 7

One last test today - the weighted pullup. I know a lot of you are still working on getting a strict pullup so if you haven't moved to the weighted version, take the time to work on the pullup strength. Remember, we want to pull with the big muscles in the back - specifically the lats - and not the arms. Try to engage the lats before pulling and keep the elbows back and down to use the back more than the arms. If you are working on your pullup strength, don't go to failure on your sets. Stay a rep or two short so you don't completely fatigue the muscle and can keep doing quality sets.

Workout for Friday, September 7 Warmup Run 400 3 Rounds 10 Pass Throughs 10 Jumping Pullups 10 Goblet Squats

Strength 1 Rep Max Weighted Pullup

WOD 5 Rounds for time 10 Thruster (95/65) 10 Ring Dip