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
7 Rounds:
-7 Barbell Front Squat
-7 Kipping Pull Up
-7 Barbell Front Squat
-7 Toes to Bar
Strict Pull Up Option: 3-4 Strict Pull Ups per round V-Up Customization: 10 V-Ups or Alternating V-Ups
Suggestions
Men: 75-95# Women: 55-65#
Goal: 11-16 Minutes
Coaches Notes
Even though the reps are fairly low for each movement, 7 rounds is a lot so choose your customizations carefully to stay on track to hit the goal.
Each round should take roughly 1:30-2:30. Know that the rounds may slow down deeper in the workout as you need to rest or break more on the pull ups and toes to bar.
Choose a load on the squats that you can go unbroken the whole way.
Choose a customization on the pull ups and toes to bar that you can complete 7 reps in 1-2 sets.