Warmup:

200M jog

Walking lunge 30’

Heel2Toe 30’

Spider-Man Lunge 30’

Inchworm 30’

10 Scorpions

On rig: Perform 5 reps of scap pull ups, kip swings, Strict Pull Ups or rings rows, Kipping Pull ups or ring rows, Chest2Bar Pull Ups or ring rows

WOD:

20 Rounds For Time:

5 Pull-ups

5 Push-ups

5 Sit-ups

5 Air Squats

40 Min Time Cap

So, if you ever thought “What would the benchmark WOD, “Angie” look like if I divided it by 20?”, well, today you get your answer.  Instead of going 100 pull ups, right to 100 push-ups, right to 100 sit ups, and finally 100 air squats, today we segment them out.  The goal of this is to delay the onset of fatigue as the short reps counts per round will allow you to finish e reps, let that area of the body rest as you hit a different move, etc.…

Scaling Options:

Pull ups -> Buddha Pull Ups -> Ring Rows

Push-ups -> off bench

Sit Ups -> feet anchored

Air Squat -> to depth

Cool Down:

Scorpion Stretch – 1 Min per side

Kneeling Lat Stretch – 1 Min per side