12.18.18

Strength
Pull-ups
5X Max Reps
Weighted/Strict/Smaller band than usual
rest 90 Seconds between efforts
then
2X
X close grip chin up
20 second rest
X wide grip (pull the bar behind your neck if you have the mobility)
20 second rest
X normal grip kipping
20 second rest
(X = whatever rep scheme is challenging to you)

Wod
3X
60 Doubles
40 Wallballs 20/14
20 Med-ball sit-ups 20/14

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