WOD: For time:
2,000-m row
50 burpee pull-ups
– Place the pull-up bar 6 in above your reach when your arms are extended overhead.
Intermediate: For time:
2,000-m row
35 burpee pull-ups
– Place the pull-up bar at your fingertips when your arms are extended overhead.
Beginner: For time:
1,000-m row
20 up-downs + 20 ring rows
Home Workout: For time:
1,600-meter run
50 burpees
– If you have a place to perform burpee pull-ups, do it.
Post-Workout Skill Work:
On an 8:00 clock:
Work up to a heavy set of 3 weighted pull-ups