Warm Up

20 Calories on the Air Bike or Ski Erg

Banded Shoulder Work

2 Rounds of:

6 Inch Worms

7 Hanging Turtles

then

3 x :20 Handstand hold

Then

100 Singles/3 Pull ups/100 Singles

WOD

For time:

Set 1: 20 pull ups, 100 dubs/200 singles, 20 pull ups

Set 2: 15 pull ups, 75 dubs/150 singles, 15 pull ups

Set 3: 10 pull ups, 50 dubs/100 singles, 10 pull ups

Set 4: 5 pull ups, 25 dubs/50 singles, 5 pull ups

Rest 1:00 between each round

5 Comments