Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments.
If you can do a pull up do the above workout. Even if you can only add 5 pounds it will be good for you.
If you cannot do any pull ups do 5 rounds of 5 beginner pull ups or 5 rounds of 10 jumping pull ups.
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Warm up 3 rounds:
Samson stretch
15 abmats
15 OH squats
15 dips
5 pull ups
15 gm's w/stick
WOD: 25-30-35-35-40-45-45
Want to work up to 45lbs. straight across. BW = 159.6 that's like pulling up 205lbs. for me!!! Twice! :)
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