Warm Up
5 Minute Row/Bike
Then...
2 Rounds:
-10 Scap Pull Ups
-5 Strict Pull Ups
-Run 200 Meters
WOD:
3 Rounds
-12 Pull Ups
-400m Run
-12 Pull Ups
Rest 1 minute between rounds
*Strict Pull Up Option – Do 7 reps each time Score: Total Time
Goal: 9-12 Minutes
COACHES NOTES
Each round should take 2:20-3:00 not including the rest. If you are a strong runner and proficient at pull ups, this might be a good day for the extra challenge. But if you struggle with either of those, we still want you to customize so that you think you can complete each round in 3:00 or less. Choose a pull up variation you can complete in 1-2 sets the whole way. If you are breaking them up, the breaks should be really short. There is a good amount of time between each run section so commit to a fast, uncomfortable pace when it comes time.
PULL UPS
You have the option of strict, kipping, butterfly pull ups, or choose one of the customizations below. Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. Make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top! If you choose to use a band, stay in control and avoid the bounce out of the bottom.
CUSTOMIZATIONS
TRX/Ring Row
Supine Row
Bent Over Row
Banded Pull Ups
400M RUN
You’re working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes – 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
CUSTOMIZATIONS
2 minutes of: Double/Single Unders
Low Step Ups
Mountain Climbers
Toe Taps to a Low Target