WOD:
10 rounds for time of:
3 Weighted Pull-ups @ 45/30
5 Strict pull-ups
7 Kipping pull-ups
*15 minute cutoff
SCALES:
Gold
9 rounds for time of:
3 Weighted Pull-ups @ 25/15
5 Strict pull-ups
7 Kipping pull-ups
Silver
8 rounds for time of:
1 Weighted Pull-up (scale as needed)
3 Strict pull-ups
5 Kipping pull-ups
Bronze
7 rounds for time of:
3 Strict pull-ups (band assisted)
7 Kipping pull-ups (band assisted)
WARMUP:
Static Drills
SKILL WORK OR SQUAT CYCLE