Pull Up Progression Program
WOD A – 3 Rounds
Supine Ring Row x 10-12 reps @ 2111
Rest 45 seconds
Hollow Rock (or Hold) x 30 seconds
Rest 45 seconds
Farmer?s Walk x 100 Meters (35lb or 53lb KB)
Rest 45 seconds
Prone Plank Hold x 45 seconds
Rest 45 seconds
WOD B -10 RFT
5 Box Jumps
10 Push Ups
15 Sit Ups
