Strength:
Weighted Strict Pull-up:
4 Sets:
3 Weighted Strict Pull-ups
• Rest 20 Seconds
3 Medball Slams
• Build In Weight To Technical Failure
Aim for ~83-93%+ of 1RM
• Rest 1-3 Minutes Between Sets
WOD:
“Nine Inch Nails”
On the Minute x 9:
Minute 1: 9 Front Squats + Max Burpee Pull-ups
Minute 2: 8 Front Squats + Max Burpee Pull-ups
Minute 3: 7 Front Squats + Max Burpee Pull-ups
Minute 4: 6 Front Squats + Max Burpee Pull-ups
Minute 5: 5 Front Squats + Max Burpee Pull-ups
Minute 6: 4 Front Squats + Max Burpee Pull-ups
Minute 7: 3 Front Squats + Max Burpee Pull-ups
Minute 8: 2 Front Squats + Max Burpee Pull-ups
Minute 9: 1 Front Squat + Max Burpee Pull-ups
Barbell: (135/95)