OVERVIEW
Today’s WOD is a task priority couplet of pull-ups and running. The volume of pull-ups is going to cause us to need to break them up into sets to complete 30 reps each round. If you do not have strict pull-ups, choose a pull variation that is challenging and allows you to complete 10 reps unbroken in the beginning. The 400 m run is just enough to give the upper body a break and should be strived to be completed as fast as possible.
WARMUP
Mobility
5 spidermans w/ hamstring stretch - per
Banded pigeon stretch - 60s per side
Banded hip deflection - 60s per side
Banded lat pull-downs - 20 reps
Banded rows - 20 reps
Activation - 2 rounds
10 scap rows
5 ring rows - 3 sec hold at top
Walking daisy pickers
High knee skips
10 strict mountain climbers
WOD
3 Rounds For Time
30 pull-ups
400 m run
COOL DOWN
Banded lat stretch
Hamstring/calf stretch
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