CrossFit9 – CrossFit WOD

Lats and Straight Arm Strength

Ball Ups – Eccentrics (Checkmark)

1 set:

Banded lat pull downs x 20-50 reps (feel the burn!)

Then,

3 x 3 x 5 sec negative Ball Ups

Maintain a tight tuck/ball position and straight arms throughout. Goal is to lower as slowly as possible or for the listed tempo