Warmup:
2 Rounds:
200M run
10 Cobra to Downward Dog
10 Spider-Man lunge w/twist
5 Scap Pull ups
10 Kip swings
5 Hollow rocks
WOD:
5 Rounds:
24 Pull Ups
16 Weighted Sit Ups (25/15)
800M Run
35 Min Time Cap
Video courtesy of Train FTW. Demo for the weighted sit ups. Look to keep more of a steady state through the movements today. With a higher volume in the WOD, trying to sprint out of the gates will do you no good. Find a pace you can maintain all 5 rounds.
Scaling Options:
Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Row
Weight for sit ups -> 15/10 -> as needed
Run -> 1000M row