Partner Warm Up:
Set 1
Row = 70m
Penalty = 3x Jumping Jacks
Set 2
Row = 100m Penalty = Burpees
Set 3
Row = 80m
Penalty = Ring Rows
Set 4
Row = 110m
Penalty = Jumping Pull-ups
Set 5
Row = 90m
Penalty = 2x Alternating V-ups
Set 6
Row = 120m
Penalty = Strict or banded pull-ups
Specific Warm Up:
8 Minutes of Kipping Pull-Up Progression
WOD:
10 Sets For Time:
3 Weighted Pull-ups @45/30
5 Strict Pull-ups
7 Kipping Pull-ups
Time: 25 Minutes
Loading: 2/5
Skill: 3/5
Volume: 3/5
Intermediate:
10 Sets For Time:
3 Weighted Pull-ups @20/14
3 Strict Pull-ups
7 Kipping Pull-ups
Beginner:
10 Sets for Time:
8 Ring Rows
7 Jumping Pull-ups
Limited Equipment:
10 Rounds For Time:
4 Alternating DB Renegade Rows
5 Double DB Bent Over Rows
6 DB Swings
Movement scaling options:
Weighted Pull-ups: Banded Pull-up
Strict Pull-ups: Ring Row
Kipping Pull-ups: Jumping Pull-up
Cool down:
3 Sets
30 Seconds Supine Snow Angels
30 Seconds Prone Snow Angels
30 Seconds Scap Push-ups