OVERVIEW
Today’s WOD is a 21 minute Amrap of strict pull ups and running. The workout consists of 3 separate 7 minute windows, one starting right after the other for a total of 21 minutes. We will be trying to accumulate as many strict pull ups as possible, with that every time we drop for the bar we are going to run. The first 7 minutes will be a 400 meter run, from minute 7:00 to 14:00 the run will be 200 meters and the final 7 minutes, 14:00 to 21:00 it will be a 100 meter run. Pull ups and chin ups will be used during the workout and the total number of repetitions completed will be your score for the day.
Mobility
Foam roll lats, hamstring, calves
Forearm stretch
Squat 2 stand-fingers remain under toes
Daisy pickers-down and back
Activation
20 plate calf raises per leg-slow and controlled focusing on full range of motion
20 Banded Lat Pull downs
15 Plate Calf raises
15 Banded lat pull downs
10 Plate Calf raises
10 Banded Lat pull downs
STRENGTH/SKILL
3 Rounds
10 strict mountain climbers
10 Ring Rows
30 seconds Jumping Jacks
WOD
Amrap 21
Run 400/200/100 Meters
Max Reps of Strict Pull-ups/Chin Ups
0:00-7:00 400m run
7:00-14:00 200m run
14:00-21:00 100m run
COOL DOWN
Calf Stretch
Thread the needle-lat stretch
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