WOD:

EMOM 20:

Min 1 – 200M Row

Min 2 – 10 Pull Ups

Min 3 – 150M Ski Erg

Min 4 – 10 Toe 2 Bar

Today, the idea is to work on efficiency in your row and ski erg technique to finish the required distance as fast as possible.  Same goes for Pull Ups and Toe2Bar. The more efficient your are (maintain hollow body position, keep feet together, use hips over using arms), the quicker the reps finish, and less fatiqued you’ll be (due to not muscling the movement).

Scaling Options:

Pull Ups -> Buddha Pull Ups

Video courtesy of NotKrisRoe.  Quick Demo on Buddha Pull Ups.  Goal here is to make them difficult enough to help build back strength to get you closer to being able to pull your body up for a pull up.  Make it challenging!

Toe2Bar -> Hanging Knee Raise -> Laying Toe2Bar

Cool Down:

Kneeling Lat Stretch – 2X30 sec per side

10 slow Iron Cross