4 sets of 5 strict pull ups
( if easy add weight to feet)
If you are unable to do strict pulls ups ,
- jump to chin above bar and let yourself down
taking 3 to 5 seconds to return to full hang
(this is called a negative)
WOD:
3 RFT
Run 400m
20 Ring dips
20 OHS
- RTG 115/85 RX 95/65
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