Feb 4, 2018

Monday 2018.2.5

Warmup

Row 400m
Inchworm “out”
Spiderman “back”
PVC pass throughs
Then 
2 rounds not for time
10-12 Walking lunges with Samson stretch
7-9 Wall Ball shots
4-6 Strict Pull-ups
Then, as a group:
5 mins work as needed to improve bottom and/or front rack positions

WOD

For time:
10 Chest-to-bar Pull-ups
25 Thrusters (45/35)
Row 1K
10 Chest-to-bar Pull-ups
25 Thrusters (45/35)

Scaling options: 
Chin over bar pull-ups or ring rows
Lighter or technique bar, PVC
Row 750 or 500m

Pace is critical in this WOD.  Think about the pace you want to maintain for the last 500m of the row, the remaining thrusters and pull-ups, and start with that.

Post time to Comments.

5 comments:

monroe said...

The order should read 10, 25, 1K, 25, 10

Julie said...

9:14 regular kipping pull ups

Matthew DeSabio said...

8:39 rx

Matthew Thom said...

10:03, but I think I paced myself a little too much.

Dwayne Beasley said...

10:41 kipping pull-ups