Weighted pull-ups 1-1-1-1-1-1-1 reps
Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)
Negative Pull-ups 3-3-3-3-3
Post how many you were able to complete.
Negetive pull-ups are performed by climbing or jumping up so that your chin is above the bar and then slowly coming down to full arm extension in a controlled manner. Avoid letting your body drop to the bottom as much as possible.