Pre:
1 x 20 KB swings @ 20kg
3 x 10
2 x 10 Shoulder IR & ER w/elastic
3 x 30 sec handstand holds against wall
2 min banded bully stretch on right shoulder ONLY - the idea here was to make my hand behind back test more symmetrical as I am missing more internal rotation on the right shoulder. More symmetrical = Less injuries = Better training & results!
WOD:
Death by Strict Pull-ups
With a running clock, do one pull-up in the first minute, 2 pull-ups in the second minute, 3 pull-ups in the third minute etc. until you can't complete the required number of pull-ups in that minute.
9 rounds + 9 pull-ups (total = 54)
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