Warm Up:
2 sets:
10 Samson stretch lunges
10 PVC overhead squats
10 PVC good mornings
10 hollow rocks
10 push-ups
10 ring rows OR 3-10 strict pull-ups
Skill Work:
5 sets for load:
1 strict weighted pull-up
– Rest exactly 1:00 between sets.
WOD:
3 rounds for time:
30 jumping lunges
25 pull-ups
Intended Stimulus: 10 Minutes or Less
Intermediate:
3 rounds for time:
30 jumping lunges
15 pull-ups
Beginner:
3 rounds for time:
20 jumping lunges
15 ring rows
HOME WOD:
Equipment:
3 rounds for time:
30 jumping lunges
30 DB renegade rows
Bodyweight:
3 rounds for time:
30 jumping lunges
30 V-ups
Movement scaling options:
Jumping lunges: Pendulum lunge, step back lunges
Pull-Up: Reps, banded pull-up
Partner option:
3 rounds for time:
50 jumping lunges
40 pull-ups
– Partner hangs from a pull-up bar while working on the lunges.
– Partner holds a wall-sit while working on the pull-ups.
– Split the work with one person working at a time.
Cool down:
2 sets:
:30 standing quad stretch/leg
:30 banded lat stretch/arm