Wind Beneath My Wings

Prehab: shoulder prep, scap pull-ups

Warm-up: agility drills, kip swings, short run

Skills: Vertical Pulls

WOD:

RX: For Time

800m run
4 Pull-ups
600m run
8 Pull-ups
400m run
12 Pull-ups
200m run
16 Pull-ups
100m run
20 Pull-ups

RX+: For Time

800m run
2 Muscle-ups
600m run
4 Muscle-ups
400m run
6 Muscle-ups
200m run
8 Muscle-ups
100m run
10 Muscle-ups

O1: For Time

800m run
4 Assisted Pull-ups
600m run
8 Assisted Pull-ups
400m run
12 Assisted Pull-ups
200m run
16 Assisted Pull-ups
100m run
20 Assisted Pull-ups

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