Pull Hard

Nov 18th, 2010

Category: CrossFit

Pull Hard

Photo by Cheryl O'Connell Riddle of Ultimate Fitcamp

Photo by Cheryl O'Connell Riddle of Ultimate Fitcamp

Skill
Hollow Rock
HSPU practice
Row Technique

Strength
Back Squat
5, 5, 5 (strict sets)

WOD
5 Rounds of
Row 300m
Max HSPUs

Each row should be a max effort.
You have 4 minutes for each round which should be about 2 minutes of work and 2 minutes of rest.

L3 – Handstand Push Ups modified with bands or abmats
L2 – Handstand hold
L1 – Push ups

DISCUSSION 0 Comments

  1. Goose 11/18/2010 at 5:46 pm

    do ring dips instead of hspu’s

  2. Bfenton 11/18/2010 at 5:45 pm

    Thats some hard pullin right there. My hamstrings were SO SMOKED. I want to do this one today, but I did death by HSPU yesterday…. Goose what do you suggest?

  3. Big Crust 11/18/2010 at 1:32 pm

    Awesome pic Fenton. Only thing worse than that row was realizing you had 400M to run.