It’s not often we see strict pull-ups in a WOD, but here we are. This workout will push you to the absolute edge. Can you hang for the full 24 minutes? See how many reps/rounds you can get.

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Quick Tips for Success

Deadlifts

  • These weights are decent. Remember, sometimes steady singles win the race.
  • To scale: Lower the weight.

Box Jumps

  • Rest at the top of the box, and rebound at the bottom.
  • To scale: Do step-ups or use a lower box.

Strict Pull-Ups

  • Singles are okay! Count your rest in between reps so that you get back on the pull-up bar in a reasonable amount of time, each time.
  • To scale: Use a band.

Push-Ups

  • Keep your core tight. No sagging allowed.
  • To scale: Do push-ups on your knees or with your hands on an elevated surface.

Power Cleans

  • More decent weights! Quick singles will still get the job done.
  • Stay close to your bar and count your rest in between reps.
  • To scale: Lower the weight.

Wall Ball Shots

  • Aim for sets of 3-5.
  • Rest your arms when the ball is mid-air.
  • To scale: Use a lighter ball.

Good luck!

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