PreHab: Banded Shoulder Prep, Scapular Pull-ups, Scapular Push-ups

Warm-up: Rope Turn, Kip Swings, Short Runs

Skill: Pull-ups

WOD:

RX: 

100.75.50.25 Double Unders

21.18.15.12. Pull-ups

21.18.15.12. Hand Release Push-ups

400.300.200.100m Run

RX+:

100.75.50.25 Double Unders

21.18.15.12. Chest to Bar Pull-ups

21.18.15.12. Hand Release Push-ups

400.300.200.100m Run

Option 1:

50.35.25.15. Double Unders

21.18.15.12. Assisted Pull-ups

21.18.15.12. Hand Release Push-ups

400.300.200.100m Run

Option 2:

100.75.50.25. Single Unders

21.18.15.12. Assisted Pull-ups

21.18.15.12. Modified Push-ups

400.300.200.100m Run