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John walks PAHQ Athlete Dave V. through a “Ballistic Pull Up” that is programmed in today’s DWOD:


Complete 5 rounds:

3 Bench Presses (add 2.5 lbs to last workout)
5-7 Ballastic Pull Ups

Collegiate & Professional

Complete the following on the minute for 12 minutes.

3 Close Grip Bench Presses @ 75% of 5 RM from 04/12/2013
3-5 Ballastic Pull Ups

The objective is to violently initiate the ballistic pull up from a dead hang and accelerate through full range of motion.

It is absolutely imperative that you “set” your shoulders (shoulder giRDLe should be retracted and depressed, and remain that way through the whole movement) before you initiate the vertical pull.

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Luke Summers

Luke has been training athletes in CrossFit, Weightlifting, and Olympic Lifting since 2007. He spent 6 years pushing pencils in “Corporate America,” spending 3 of those years moonlighting as a Strength & Conditioning Coach before and after work. Luke was an athlete his whole life and played multiple sports, but his primary focus was football.He played up through college until a neck injury forced him to hang it up. He travels with the CrossFit Football staff and has coaches a variety of athletes from amateur to professional levels in football, baseball, and track.
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