1. Performance:
Strict Chest-to-Bar Pull Up 3×10, rest 2:00 between sets.

OR

Fitness:
Strict Pull Up+Negative 3x(2+1)x2-3 reps*, rest 2:00 between sets.

2. 15 Minute AMRAP:
50 Cal Row
40 Overhead Walking Lunges (45/35 Plate)
30 Toes-to-Bar
20 Muscle Ups

*Lower down slowly for 3-5s on negative.

NOTE: If you are competing in our In-House Competition this Saturday, we recommend the following recovery work INSTEAD of today’s WOD:
1. Move blood. Then hit 15-20 minutes of mobility.

2. 30-60 minutes of low intensity aerobic work.*

3. 10-15 minutes of static stretching or ROMWOD (hold each stretch for a minimum of 2 minutes per stretch).

*Run, row, bike, swim, mix it up at continuous, low effort. You should be able to hold a conversation with a friend.