Skill: 5 sets of 3-5 reps
Tempo strict pull ups: 3 seconds up, 1 second at the top, 3 seconds down
*If athlete does not have strict pull ups, they can:
- partner up for assistance
- use a challenging band
- use Rogue Bar
WOD: 3 RFT
21 Wall Balls 20/14
15 Box Jump Overs 24/20
9 V Ups (sub – knees bent – sub dragon flags – situps)
Score: Total reps/ time
[video width="320" height="576" mp4="https://crossfitjaguar.com/wp-content/uploads/2017/07/video-1499822367…"][/video]
Tempo strict pull ups: 3 seconds up, 1 second at the top, 3 seconds down
*If athlete does not have strict pull ups, they can:
- partner up for assistance
- use a challenging band
- use Rogue Bar
WOD: 3 RFT
21 Wall Balls 20/14
15 Box Jump Overs 24/20
9 V Ups (sub – knees bent – sub dragon flags – situps)
Score: Total reps/ time
[video width="320" height="576" mp4="https://crossfitjaguar.com/wp-content/uploads/2017/07/video-1499822367…"][/video]