Warm up:
Shoulder Band Traction
PVC pipe Pass Throughs x10
3x
Kipping Pull Up progression
Practice Pistols
Strength:
Max Pull Ups unbroken in 6 attempts in 8 min.
Scaling Option: Use of resistance band
WOD:
for time- 21-15-9
Pull Ups
Pistols/leg
Scaling Options:
Pull Ups- Negatives, Resistance Bands
Pistols- 24″ Box step ups/leg
