Ginger Snap

For Time:

3 Rounds:
10 Pull-Ups
15 Wall Balls, 20/14lbs
20 alt. Dumbbell Hang Power Snatches, 50/35lbs

WODprep Strategy Top Tips:

Warm-up (10 minutes): We’ve got pull-ups, snatches, and squats on deck. The scap pull-ups and snatches will fire up your shoulders and lats for the pulling, while goblet squats open up the hips for squatting depth.

Stimulus: upper body endurance

Strategy: For pull-ups, aim for unbroken or 2 quick sets. Keep snatches efficient by switching hands mid-rep. Wall Balls will be tough but focus on driving through your feet.

• Wall Balls- Think about keeping hands underneath the ball, and driving through your feet, with a little pop into extension of knees and hips.
  
  
• Pull ups- Utilize a butterfly pattern if you have it here. If not, a traditional C-Kip will work great too. Otherwise, move to an assisted pullup or ring row.
  
  

Take your pull ups to the next level with some tips from Ben at WODprep!

Looking to gain an extra edge on your kipping pullups? Check out our courses!

This Workout came from our WODprep Competitor Track. Looking for more workouts like these? 

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