Warmup:

1:00 Echo Bike

10 Spider-Man Lunge w/twist

10 Kickers per leg

10 Kneeling Lat Stretch

10 Med Ball deadlifts

5 MB front squats

5 Wall Ball Shots

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

On Rig – Perform 5 reps of: Scap Pull Ups, Kip Swing, Strict Pull Ups (or ring row), Kipping Pull Ups (or ring row)

WOD:

In 2:30, complete…

12/9 Cals Echo Bike

10 Chest2Bar Pull Ups

Max Reps Wall Balls (20/14)

-Rest 2:30-

Repeat for 5 Rounds

Score = Total Wall Balls

Goal = 100+ reps

Video courtesy of Train FTW.

So, let’s address the elephant in the room. Yes, today’s WOD calls for Chest2Bar Pull Ups.  No need to stress.  If you are efficient at pull ups, the only change should be just a slight extra pull back of your elbows at the top of a kipping pull up.  If you don’t have Chest2Bar, scale properly to help improve your performance towards getting them. Scaling is not a bad word.  It means you are putting in the work to improve.

Scaling Options:

Chest2Bar -> Chin-above Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Bar Muscle Ups)

MB weight -> 14/10 -> as needed

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Couch Stretch – 1 Min per leg