WOD:
Weighted pull-ups 2-2-2-2-2-2-2 reps
Post loads and body weight to comments.
SCALES:
Gold
Five rounds of max reps dead-hang pullups with 2 minutes rest in between each round
Silver
Five rounds of max reps kipping pullups with 2 minutes rest in between each round
Bronze
Five rounds of max reps band assisted pullups with 3 minutes rest in between each round
WARMUP:
Shoulder Group Warmup and Dynamic Drills
MOBILITY/SKILL WORK:
Skill Work
Pistols or one legged squats