The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm Up 2 (No Measure)

3 Rounds NFT of:

:20 Static or Rocking Hollow Hold

10e Reverse Lunges (optional to add a little load with DBs or Plate)

3-5 Pull-Ups or Chin-Ups with a :02 hold at the top

Strength

Weighted Pull-ups (2-2-2-2-2)

Work up to heavy set of 2 weighted pull-ups. Try to get to your heaviest by the 4th set and stay there for the 5th set

*If dead hang pull-ups are the most you can do, do your sets there. If you can not do unassisted pull-ups try ring rows with your feet elevated on a Med ball and your legs completely straight.

Metcon

From CrossFit.com

Metcon (Time)

21-15-9 reps of:

Dumbbell thrusters

L pull-ups

Choose the heaviest dumbbells and most difficult variant of the pull-up at which you can still complete a set of 21 reps. Try for each exercise to be completed unbroken.

Post time, dumbbell load and type of pull-ups performed to comments.
The intent on this one is to push yourself as heavy as you can and as many reps as you can unbroken. I would rather have you go heavy and break a little than too light and breeze through it.

*Scale with jumping pull-ups, ring rows with feat elevated, or ring rows. These should be difficult