Main – WOD
500m Row (Time)
Max Effort 500m Row
Warm-up (No Measure)
Spend 10 minutes working on pull-up progressions:
Active shoulders
Open-close shoulders
Open-close high pulls
Everyone will perform warm-up. No one’s pull up form is good enough yet that you wouldn’t benefit from performing progressions.
Hand Twins (AMRAP – Reps)
12 Minute AMRAP with partner:
200m Run
Max Rep Pull-ups
*Partner WOD. Partner 1 runs while partner 2 does C2B. Score is total pull-ups performed.
Rx=
Unassisted pull-ups
Rx+ =
C2B Pull-ups
Cash Out
Accumulate 3 minutes of plank holds
