Performance and Competition are in red, Links are in green
A) 4 sets of:
Front Rack Step Ups x 10-12 reps each leg
rest 30 seconds
Strict Chin Up x Max Reps
rest 90 seconds
Use a height that allows you to be at full depth (hip crease below knee) when the working leg is on the box. You can also stack up mats. Come to full standing using the working leg before the trail leg touches down for balance. Do not use the trail leg to help you stand up. Use the trail leg as little as possible to push off from, and use a tempo in which the down/eccentric phase of the movement is slower than the up/concentric phase. The barbell comes off the floor. If you have a poor Front Rack position then use Dumbbells or Kettlebells. Stop the set when you’re not sure you can do another rep or two (i.e., do not bail a bar on a box).
If you can touch your chest to the bar on the pullup, then do it.
B) Open WOD 12.1
7 Minute AMRAP
This WOD was to a target 6″ above reach. No targets today, but make your jump legit. Push for 10-15 burpees per minute