Warmup:

3 Sets:

1:00 Row

10 Dual DB Deadlifts

25’ 1-arm DB OH carry ea side

10 Dual DB bent over row

10 1-DB Goblet Squat

S/S/S:

EMOM for10 Min:

Odd Min – :30 Max Strict Pull Ups

Even Min – Complete :25 Hold at Top of Pull Up

Video courtesy of CrossFit Speed.

Continued work on our bodyweight pulling strength.  While we want max reps in the odd minutes, this does not mean unbroken. Aim for good chunks of reps coming off the bar about 2 or 3 before failure. In the hold minutes, keep the lats engaged to give the arms a little break.

WOD:

Service Cup – WOD 2

AMRAP 20:

20/16 Cal Row

50’ Dual DB Farmer Carry (50/35)

-Add 50’ to Farmer Walk every Round

*50’ Farmer Walk = 25’ down and 25’ back

Video courtesy of Mayhem Athlete.

Make no mistake, this one if going to tax your grip!  That said, try to limit how much your grip the rower handle in the row pieces.  Use more legs and hip to move so that rms aren’t totally fired during the farmer walk.

Scaling Options:

Strict Pull ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows

DB weight -> 35/25 -> as needed

Cool Down:

Forearm Mash on barbell – 1 Min per side

Seated Pike Stretch – 2 Min