WOD: 10 rounds for time:
200-m run
5 Strict Pull Ups
5 Burpees
Intermediate: 8 rounds for time:
200-m run
4 Kipping Pull Ups
4 Burpees
Beginner: 6 rounds for time:
200-m run
4 Jumping Pull Ups
4 Burpees
Time Cap 18 Minutes
Home Workout:
8 rounds for time:
200-meter run
10 alternating dumbbell rows in a plank (35/50 lb)
– Use two dumbbells.
Post-Workout Skill Work:
3 sets: 25 hip extensions