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:
5 Rounds
-400 Meter Run
-10 Barbell Deadlift
-10 Kipping Pull Up
Strict Pull Up Option: 7 reps per round
Suggestions
Men: 155-225# Women: 105-155# Goal: 15:00-22:00
Coaches Notes
Adjust your effort and distances to prioritize a 1:30-2:15 400m run for all 5 rounds.
The deadlift weight should be challenging but you be able to do 5 reps at a time. You should be finishing those 10 reps in :45-1:00.
To accommodate grip fatigue, consider breaking up your pull ups into 2 sets. You should be getting those done in :30-:45.
Your goal today is to hit each round in 3:00-4:30.
CLICK FOR SCALING OPTIONS