WOD 191104

 In Crossfit, Education, Health, Kettlebells, Lifestyle, Nutrition, Sport, Strength, W.O.D.

It’s November Challenge time!

For the next 4 weeks we’re focusing on Strict Pull-ups. 

Pick from one of the following, break them up any way each day. 

Take days off or go straight through. 

It’s up to you on how many you perform each day. Use bands if necessary. And make them as perfect as possible. Yes, Strict Pull-ups in the WOD count!

Total for the next 4 weeks:

Beginner – 250 reps

Intermediate – 500 reps

Advance – 750 reps

“I freakin’ love Pull-ups” – 1,000 reps

Pick one and stick to it! Get better! Improve performance & technique! Get stronger! Let’s go!



1 HPSN + 1 HSN (build by feel)



Min 1 – 15/12 Calorie Row

Min 2 – 5 Ring Muscle-ups 

Min 3 – 7 OHSQ (135/95)

“Leaders think and talk about the solutions. Followers think and talk about the problems.” – Brian Tracy


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