WOD

CrossFit Warpath – 4 Week Pull Up Program

Weightlifting

1a: Inverted Row (4 x 8-10)

1 sec pause at top

rest 45 sec

1b: Singla Arm KB Shrug (4 x 10 )

Pause 1 count at top

2a: Incline DB Hammer curl (3 x 8 – 10)

rest 30 sec

2b: KB Bottoms Up Carry (3 sets)

Walk down the gym one arm, back the other (1 set)

Gymnastics

Banded Pull Downs (100 reps)

Banded Push Downs (100 reps)

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