Strength –

Alternating OTM x 10 (5 Rounds)

Odd – 5 Weighted Pull-Ups

Even – 5 Front Squats

All squat repetitions are taken from the rack, and a dip belt is preferred for the weighted pull-ups. A lighter dumbbell between the thighs or ankles also works here.

On these weighted pull-ups, we are specifically looking for strict reps. We want the strict strength stimulus today. Modification options first move towards an unweighted strict pull-up, but can also include using bands to build our strength. If we are between 2-3 strict pull-ups, let’s choose a band tension that allows for ~10 repetitions unbroken, and complete the 5 reps per set here.

Wod :

For time:

Row 500 Meters

30 Chest-to-Bar Pull-Ups

15 Devil’s Press (50/35 lbs)

30 Toes-to-Bar

Row 500 Meters