Warmup:

1:00 Row

8 Box Step ups

10 Alt Toe Touches

6 Inchworm push ups

10 Kneeling Lat Stretch

10 Scap Pull Ups

1:00 row

6 Box Jumps

10 Beat swings on rig

6 Box Jump overs

5 Kip Swings

WOD:

For Time:

35 Pull-ups

20 Box Jump Overs (24″/20″)

500M Row

25 Pull-ups

20 Box Jump Overs (24″/20″)

750M Row

15 Pull-ups

20 Box Jump Overs (24″/20″)

1000M Row

Video courtesy of WODdoc.

Today’s WOD sees a little triplet with one movement decreasing each round, one increasing, and one staying the same.  With the higher rep portions of the pull up, look to break into manageable chunks.  Meaning, if you feel fatigue starting to set in, hop off the bar, shake out, take a breath or two and get back at it.  Breaking before you hit failure will allow a faster recovery.

Scaling Options:

Pull Ups -> Toenail Pull Ups* -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)

Box height -> 20/16 -> as needed (ELITE: 30/24)

Videos courtesy of Train FTW.

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Kneeling Shoulder Stretch on box – 2 Min