Skill Work:
3 rounds:
0:30 Work to hold chin over bar in hollow hold
0:30 Rest
10 Scapular pull-ups
0:30 Rest
10 Standing band lat pull downs
0:30 Rest
Conditioning:
0:30 to perform 4 strict pull-ups (keeping hollow hold as best as possible)
0:30 Rest
0:30 Max calories biked
0:30 Rest
7 rounds for total calories and quality of work on pull-ups
Post results and experiences to comment
Skill work was tough!
And to follow it up with this CWOD was even tougher!!
I was successful holding the chin over bar all three rounds, except the last second of round three.
CWOD:
17,14,13,12,12,12,12 = 92
CWOD:
9,7,6,6,7,6,6 = 47