A. Skill:
5 x 5 eccentric pull up work
Hold chin over the bar for 3 sec, lower for 3 sec
Rest 60 sec between sets
 
B. MWOD:
Foam Roll Lats – 1min ea side
 
C. WOD:
Health –
Death by Burpees
0:00 = 1 Burpee
1:00 = 2 Burpees
2:00 = 3 Burpees
3:00 = 4 Burpees
Etc until you cannot complete the number of reps required in that min
 
Fitness –
Death by  DB Burpees
0:00 = 1 DB Burpee
1:00 = 2 DB Burpees
2:00 = 3 DB Burpees
3:00 = 4 DB Burpees
Etc until you cannot complete the number of reps required in that min
***Must press out DB at the end (full elbow extension)
 
D. Post-WOD Recovery:
Roll It Out!