WOD:

For Time:

21-18-15-12-9-6-3

Hand-Release Push Ups

Calories on Ski Erg

Pull Ups

https://www.youtube.com/watch?v=kHtt49_Pljw

Video courtesy of Reebok CrossFit ONE.  The Hand-Release Push Up is great way to ensure an athlete is getting full range of motion each rep.  Try not to let the body relax at the bottom.  Don’t let these become snake push ups.

Look to break your pull ups into manageable chunks during the WOD.  This will help avoid hitting failure during that part of the WOD.

Scaling Options:

Hand-rel Pus Ups -> Regular Push Ups -> Push Up off a bench

Pull Ups -> Buddha Pull Ups

Cool Down:

Banded bully stretch – 2 min per side

Doorway stretch – 2 min per side