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Mon 11.6 EMOM 5, Shoulder Press, 5 Rounds for Time!

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI

Pull-up progression day #2:

EMOM 5 of:

  • Min 1: 5 strict pull-ups,
  • Min 2: 4 Strict Pull-Ups
  • Min 3: 3 Strict Pull-Ups
  • Min 4: 2 Strict Pull-Ups
  • Min 5: 1 Strict Pull-Up

*Scale to chin-up grip or banded pull-up, add weight if possible

Then:

Shoulder Press:

Then:

5 Rounds for time of:

  • 5 DB Renegade Row + Push-Up (35/25)
  • 10 DB Hang Power Clean (35/25)
  • 30 Double-Unders

Goal=Under 16 minutes

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