Warmup:

High knees 30’

Butt Kickers 30’

A-Skip 30’

B-Skip 30’ –  see video below, courtesy of Runify

Side lunge 30’ and back

10 Scap Pull Ups

3 jumping pull ups (slow negative)

20 calf pedal in down dog

WOD:

Every 4 Min for 24 Minutes:

400M Run

15 Strict Pull Ups

-Rest remaining time

Score = slowest round

Look to keep a 5K or faster pace on the run so you aren’t totally winded when you come in for the pull ups.

Scaling Options:

Run -> 500M Row

Strict Pull Ups -> Strict Banded Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: weighted strict pull ups)

Cool Down:

Kneeling Lat Stretch – 1 min per side

Single Leg Forward Fold – 1 min per side