Chin-ups, Pistols, Burpees, and Bear Crawls Workout
Strength
Spend 15 minutes progressing through the following (strict) chin-up variations in sets of 5:
Ring Row –> Chin-up –> Chest-to-Bar –> Muscle-up –> One-Arm Chin-up Negative
WOD
3 rounds:
Pistol x 20-16-12 (mod with pole)
Burpee x 20-16-12
Bear Crawl the length of the mat and back
Notes
Use a pole or band to assist the pistols, and keep your limbs straight on the bear crawls.
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