WOD:

For Time:

21 Pull Ups

42 Double Unders

15 Pull Ups

30 DUs

9 Pull Ups

18 DUs

 

 right into…

 

21-15-9

HSPUs

10 yd shuttle runs

Back to back 21-15-9 variations.  Time to push those lungs!  To clarify, running from the start line to the 10 yd (30’) line = one shuttle run

 

Scaling Options:

Pull Ups -> Buddha Pull Ups

 

 

HSPUs -> Pike Push Ups

Video courtesy of Norcal CrossFit

 

DUs -> 2:1 Single Unders

 

Shuttle Runs -> Same number, cals on rower

 

Cool Down:

Banded lat stretch – 2 min per side

 

Calf stretch on rig – 2 min per side