A. Pull Ups 4 sets @ 1 RTF. That's reps to failure. That means leave about one rep in the tank and write down your numbers. Clients need to find a pull up variation that they will fail on somewhere between 4-12 reps. That could be inverted rows, ring rows, weighted pull ups etc.
B. Slow/Controlled Ring Rows 3x6-8 Reps
Find a variation of ring rows/inverted rows that can be done slow with control. For tempo try 2 seconds concentric, half a second pause at top and 2 seconds eccentric. (2 seconds up, .5 second hold, 2 seconds down.)
Advanced athletes can elevate their feet. Don't forget to warm up with an easy set or two.
WOD: Last Run Aug 5th
Four sets of 3-minute sprints of:
90s rest between.
15 Air Squats
Perform as many rounds as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed.