Warm Up:
3 sets:
:30 jumping jacks
:30 Alternating spiderman pose
:30 hollow rocks
:30 air squats
– rest :10 between movements
Skill Work:
5 sets for load:
3 weighted strict pull-ups
WOD:
For time:
100 burpee pull-ups
– Pull-up bar is 12 in/ 30 cm above reach.
Time Cap: 15 Minutes
Intermediate:
Same as Rx
Beginner:
For time:
100 jumping pull-ups
– Pull-up bar is 6 in/ 15 cm above the top of the head.
HOME WOD:
For time:
100 burpees-to-target (12″)
Movement scaling options:
Burpee pull-up: Height, jumping pull-up.
Limited rig space option:
With a partner for time:
200 burpee pull-ups
-Partners can alternate whenever they choose but reps must be split evenly.
– One partner works at a time.
Cool down:
Accumulate:
2:00 seated straddle stretch
– Hold :40 on the left leg, right leg, and in the center.