For this workout, the emphasis of the pull-up reps will be displaying the strength and skill to get beyond “chin over the bar” and move on to where you need to be to actually get on top of the bar. So if you can get a chest-to-bar pull-up, make sure you get there every time – “almost reps” will not count. If you can’t get a chest-to-bar pull-up, we’ll scale with “chest-to-rings” ring rows, again with the same strict standards.
The L-sit can be scaled to be performed on a box. For each round, get a total L-Sit of 30 seconds before moving on.
10282013
Skillwork: Pull-ups, Muscle-ups
Work Capacity:
AMRAP in 15 minutes:
– 15 Chest-to-bar Pull-ups
– 30-second Ring L-Sit hold
“Far and away the best prize that life has to offer is the chance to work hard at work worth doing.”
– Theodore Roosevelt
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