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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24 minutes for the AMRAP because he was 24 years old when he was shot and killed. His badge number was 1140 which is why the rep scheme is the way it is. We chose the movements based off of what Justin loved to do and what he excelled at when he worked out with us. ​- ​Dedicate this WOD to Officer Martin. Who's up to do this today?

A post shared by The WOD Life (@twlwods) on Jan 20, 2020 at 4:39pm PST

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!