Warmup:

20 Mountain Climbers

5 Vertical Jumps

20 Mountain Climbers

5 Push ups

10 Alt Toe Touch

10 Cobra to Downward Dog

Pull Up Warm Up: On pull up bar, perform 5 reps of: Scap Pull up, Kip swing, Strict Pull up (or jumping), Kipping Pull ups, if no pull up bar, grab light DBs or empty bar and practice bent over rows, or practice table rows.

Video courtesy of Andrew Heming.  The table Row is a great alternative for pull ups if you are limited on equipment.

WOD:

21-15-9:

Pull Ups

Burpees

*400M Run after every set of Burpees

Pretty straight forward workout today.  If you have access to a pull up bar, use it today.  If the pull up bar is one of those one you hook to a open doorway, I would stick with strict pull ups today.

Scaling Options:

Pull up -> Buddha Pull Ups/Table row/Bent over row

Cool Down:

Kneeling lat stretch – 2 min per side

Child’s Pose – 2 min