Warmup:

200M jog

Banded 7s*, then

High Knees 30’ and back

Butt kickers 30’ and back

Side Shuffle 30’ and back

A-Skip 30′ and back**

B-Skip 30′ and back**

5 Scap Pull ups on rig

5 Beat Swings

5 Kip Swings

Videos courtesy of Mayhem Athlete and Runify, respectively. * For the banded 7s, use a light band and perform 2 sets of 7 reps of: chest pull apart (palms up), diagonal chest pull apart (each direction), elbow rotation, behind the neck tricep extension, banded pass thrus (palms down)

S/S/S:

Every 2:00 for 12:00

Run 200M

Keep track of each run’s time

Goal – increase pace each round.

We continue with our run-focused beginning of the day.  Work on fast foot turnover and body position in each sprint

WOD:

“Nicole”

AMRAP 20:

400M Run

Max Unbroken Pull Ups

Video courtesy of Stephen Baker.

On a 20-min clock, perform a 400M run, then complete as many Pull Ups as possible in a single set (unbroken, meaning a drop from the pull up bar, touching the ground, or otherwise resting in any other position than a hang counts as a break and the end of the set). Continue immediately to another 400M run and another max unbroken set of pull ups.  Repeat until the 20 minutes are up.   Score is total pull ups.

Scaling Options:

Run -> 500M Row

Pull Ups -> Banded Strict pull ups -> Buddha Pull Ups -> Ring Rows

Cool Down:

Scorpion Pose – 1 Min per side

Kneeling Lat Stretch – 1 Min per side