Today's WOD:

Warm up

Pull Up Program Week 1 of 8

Day 1 (Week 1 of 8)

50 Ring Rows
Make them difficult and use a box to put your feet on for increased difficulty

10 x 6 seconds of
Pull up Holds with overhead grip
(Use a good friend to spot you if needed)

To perform, use a box to step up to the height of the bar. Get into a pull up position with your chin over the bar. Pull your elbows to your side and squeeze your back and abs while holding yourself over the bar. Be sure to breathe.

**If you're proficient at strict pull ups, after your ring rows, complete 3 x 5 weighted pull ups.

MetCon WOD: 21 Minute EMOM

15/12 Cal Row
7 Push press 135/95
10 Pull ups (kipping / strict / banded)

Post WOD - mobility


Joe Fraser

Joe Fraser is co-owner and head programmer of Iron Strong Athletics LLC, home of Iron Crossfit North Brunswick. He is a Crossfit Level 1 Trainer, Crossfit Kids Certified and a NASM Certified Personal Trainer.