WOD: 10/8/19

Skill/Stability/Strength
1a) Strict Pull Up Negatives: 1/5 x 5 (1 warmup set on rings, then 5 work sets)
– Jump up, then 5-7 Second descent with perfect control
– [Advanced: strict UP, weighted]

1b) Strict Dips: 1/4 x 10-12. (1 warmup set of push ups, then 5 work sets)
– [Advanced: 3, 3, 3, 3 tempo, weighted]

2) Ensure all scaling is correct for ”Nutshell”

Conditioning 
”Nutshell”
25 Burpee Box Jumps (24, 20)
50 Shoulder-2-0verhead (135, 95)
25 Burpee Box Jumps

12:00 Time Cap

Extra Credit (After Class)
AMRAP 5:
25 Lying Tricep Extensions
25 Banded Pulldowns
25 Banded Pull Aparts