WOD:

For Time:

30 Cal Row

25 Burpee to Kipping Pull Ups

30 Cal Row

20 Burpee to Kipping Pull Ups

30 Cal Row

15 Burpee to Kipping Pull Ups

30 Cal Row

10 Burpee to Kipping Pull Ups

https://www.youtube.com/watch?v=oD_wlSRc3A4

Video courtesy of CrossFit FBC.  Quick demo on the Burpee to Kipping Pull Up.  Prior to the WOD, spend a good 7-10 minutes practicing the version of burpee pull ups you plan to do.  Best option is to drop down for the burpee right below the pull up bar. That way, as you stand, you can jump straight up and grab the pull up bar.

Scaling Options:

Burpee to Kipping Pull Up -> Burpee to Jumping Pull Up* -> Burpee + ring row (do all burpees in a set then do all ring rows)

Video courtesy of Trinity-Fitness.org Quick demo of the Burpee to Jumping Pull Up

Cool Down:

Roll out lats – 1 Min per side

Hurdler Stretch  – 1 min per side

Video courtesy of Strong Runner