Warm Up:
1 set:
100-m jog
:30 banded shoulder stretch/arm
1 set:
100-m run (moderate pace)
10 PVC pass throughs
1 set:
200-m run (fast pace)
10 scap pull-ups
Specific Warm-Up:
2 sets:
5-7 pull-ups or workout scaling option
BENCHMARK WOD: NICOLE
AMRAP 20:
400-m run
Max pull-ups in a single set
Intermediate:
AMRAP 20:
400-m run
5-10 pull-ups
Beginner:
AMRAP 8:
200-m run
8 ring rows
Rest 4:00
AMRAP 8:
200-m run
8 ring rows
HOME WOD:
AMRAP 20:
400-m run
1:00 max-rep V-ups
Movement scaling options:
Run: Distance, bike, row, SkiErg
Pull-Up: Single attempts for a 1:00, banded pull-ups, ring rows
Partner option:
AMRAP 20:
400-m run
2:00 max pull-ups
Post-Workout Skill Work:
On a 3:00 clock:
Find a 1-rep-max weighted pull-up.