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CFBH 10.11

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Pullup Progression (16 mins)

E4MOM16

L1: 5x JPU + 3 sec neg
10x Ring rows
15x Seated banded PVC pulldowns

L2: 3-5x Strict/kipped C2B pullups
+ 5 sec neg
10x Deficit ring rows
15x Seated banded PVC pulldowns

L3: 3-5x Wt. C2B pullups AHAP
10x 1-Arm ring rows (5 ea. arm)
15x Seated banded PVC pulldowns

EWS Wod #5
15.5
For Time: (15 mins)
27-21-15-9
Row for Cals
Thrusters
C: 95/65, P: 75/55, Fit: 45/35