Yep, strict pull-ups again.  Shoulder strength and stability are important.  The strict pull-up will build functional strength and help develop the muscles that surround our shoulder.  Kipping pull-ups are great during the conditioning portion of the WOD.  But when it comes to strength and functionality, we are taking it back to the basics.  Don't be surprised if you see again next week or the week after that.  Enjoy people getting strong people!


WOD 20140910

Strength
3xME Pull-ups (Strict)

Skill 
Kipping: Pull-ups

Push Press / Push Jerk

Metcon
Row 500m
12 Shoulder to Overhead (155/115)
24 Pull-ups
9 Shoulder to Overhead (155/115)
18 Pull-ups
6 Shoulder to Overhead (155/115)
12 Pull-ups
Row 500m