Warm Up
3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs
*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.
WOD:
4 Rounds
-200 Meter Run
-10 Barbell Deadlift
-200 Meter Run
-12 Kipping Pull Up
Rest 1 Minute Between Rounds
*Strict Pull Up Option: 6-9 reps per Round
Suggestions
Men: 165-205# Women: 105-135#
Goal: 2:30-4:30
Coaches Notes
We are attacking these runs today! The distance is short enough to apply focused intensity on these 200’s. Shoot for a minute or less on these.
The deadlifts should be unbroken and heavy enough to challenge your bracing while being fatigued from the run. About :45 or less for these.
The pull-ups will add up quickly, so break them up from the first round into 2-3 sets. Looking for less than a minute.
Be aggressive with the runs, and have at it!