200M jog

10 Spider-Man lunge w/twist

10 Squat2Stand

10 Thoracic High Fives

30 sec calf stretch on rig per side

Kneeling lat stretch 30 sec per side

On Rig:perform 5 reps of: Scap Pull ups, Kip Swings, Strict Pull Ups(or ring dips), kipping pull ups (or ring dips)

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD.


2-Sec Pause Back Squat


Increase weight ea set

Video courtesy of Catalyst Strength. Our Squat variation will see us hold a 2-second pause at the bottom of our Back Squat reps.  The point of these is to hold tension during the pause.  This will help build our strength in the bottom of the squat to allow us to not only come out of the bottom of the squat with max tension (allowing us to explode up) but also prevent us from collapsing at the bottom of a heavy squat.  Better core engagement and keeping everything tight will help prevent an injury when going heavy.


For Time:

200M Run

10 Pull Ups

400M Run

20 Pull Ups

600M Run

30 Pull Ups

400M Run

20 Pull Ups

200M Run

10 Pull Ups                                     

Time Cap: 17 Min

A little up-and-down-the-mountain with running and pull ups. As both the run and pull ups increase, try to keep the same pace you have in the early round.

Scaling Options:

Run -> 250M row for every 200M of running

Pull Ups -> Buddha Pull Ups -> Ring Rows

Cool Down:

Oly Wall Sit – 2 Min


Kneeling Lat Stretch – 1 Min per side

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