WOD

A)  Pull Ups

Accumulate 4-6 Sets
3-5 Strict Pullups

B) Butterfinger

14 Min AMRAP

8 Front Squats 95/65
10 Jumping CtB Pullups
200m Run

Strategy and Briefing: 

Strict Pullups
Body Control
We always mention tension when we talk about the strict pullup. It’s that important. Not just arms ー the entire body is involved, and a locked core & squeezed glutes make this (and almost any) movement easier. Keep the core engaged by placing the feet forward and holding a hollow throughout the movement. If the body wiggles, moving it with control is more difficult.

MetCon

Simple-but-devastating describes this Breathe & Burn Workout.  Finding the pace early will  get you through with slightly less devastation. Aim to keep the front squats steady and unbroken, no rush. Take time and breath before starting each set, regaining composure and getting your mind right. WIth the CTBs break them up into manageable sets — if that means unbroken, great… but for the vast majority bit-sized sets is ideal — this is Aerobic Power which always means HIGH BREATHING. When things are on the plumbing side (like today) improper pacing can change the system and push you lactic, so remember to stay STEADY. Movement quality is always a priority, so don’t let your mind wander — stay focused. Move at a consistent, brisk pace on the run, and focus on breathing throughout. 

Levels Consideration: Front Squat, UB Pull

Goal:  4+ Rounds