Friday, 4/11/25

Gymnastics: Strict Pull-ups

6 minute EMOM

Level 1:

Odd Minute: 4-6 Box Assist Pull Ups

Even Minute: 5-7 Ring Rows

Level 2:

Odd Minute: 4-6 Chin Ups on Rig

Even Minute: 3-5 Strict Pull Ups

Level 3:

Odd Minute: 6-8 Chin Ups on Rig

Even Minute: 3-5 Weighted Pull Ups

*Box Assist Pull-up: stand on a box under a pull-up bar such that when fully standing, their chin is over the bar. You should start

in a full hang/squat position on the box, then, do a strict pull-up with as little help from their lower body as possible.

WOD

For Time:

2:00 AMRAP(s)

10 Front Squats (135/95)

10 Box Jump Overs (30/24)

Max Reps Chest to Bar

-Rest 2:00 between sets-

**Complete sets until you accumulate 75 Chest to Bar

**Time cap 26:00 (7 sets) – score is clock time at finish