Main – CrossFit
Weighted Pull-ups (10 RM Weighted Pull-up, work up with sets of 5)
Bent Over Row (10 RM work up in sets of 5-7)
GI Jane (Time)
100 Burpee Pull-ups
Do a burpee, then jump and pull-up. You do NOT have to come to a complete rest before pulling up. (use the momentum)
Ideally you will have the pull-up bar 8″ or more over your reach.
Greg Amundson “The Original Firebreather” Example – http://media.crossfit.com/cf-video/CrossFit_AmundsonGIJane.mov
10 Increasing height box jumps. Don’t go for a max, just add some height for 10 jumps.
foam roll and stretch shoulders. Rig and PVC.