Monday April 4, 2022

“To become stronger, you must first face your weakness.” -Anonymous 

Warm Up: 
3 sets:
Run 100m
15 banded pull-aparts
10 banded pass-throughs
10 kip swings

Specific Warm-Up:
7 Minutes of Butterfly Pull-Up Progression

WOD:
5 rounds for time:
20 pull-ups
400-m run

Time Cap: 20 Minutes

Intermediate: 
5 rounds for time:
12 pull-ups
400-m run

Beginner:
5 rounds for time:
10 jumping pull-ups
200-m run

Movement scaling options: 
Pull-ups: Reps, kip swings, ring rows, jumping pull-ups
Run: Distance

Limited Equipment Option:
5 rounds for time:
20 single-arm DB rows (10/arm)
Run 400 m

Post-Workout Skill Work:
4 sets:
:30 L-sit hold
15 seated leg raises