30 Cal Row or 2 Min Cardio
10 Kickers per leg (front to back and side to side)
10 Standing Quad Stretch
10 Pushup2Downward Dog
10 kneeling Lat Stretch
Pull Up warmup: 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
IF, and only if not rowing today, sumo deadlift high pull warmup: Grab empty bar and perform 5 reps of the following: sumo deadlifts, high pulls with feet out wide, sumo deadlift high pulls
Every Minute On the Minute x 30:
Even Minutes – 15/12 Calorie Row*
Odd Minutes – 12 Pull Ups
*If no rower available, do either 15 Sumo Deadlift High Pulls (75/55), 150M run, or 75 Double Unders
Good, efficient reps should allow you to finish each set with a good amount of rest. For the row, make sure you drive through the legs at the start of the movement, once knees are locked, extend the hip, and then, and only then, pull with the arms. That sequence should sound REALLY familiar!
Video courtesy of CrossFit HQ. Some good pointers on pull up efficiency.
If doing sumo deadlift high pulls today, (video courtesy of WODStar)
The SDHP gives as close a stimulus as the rower if the weight is at the right level. Should be enough to make you have to violently explode the hips open, but light enough to allow multiple reps.
If doing SDHP -> 65/45 -> as needed
If running 0> 100M run -> as needed
If rowing -> 12/9 cals
Pull Ups -> Buddha Pull Ups -> Ring Row -> Table Rows