WARM-UP
1) Accumulate 800m by running, skiing or rowing
2) Banded Pull Apart’s, 10 reps
3) Scap Pull-Up’s, 5 reps + Kipping 5 reps – 2 sets
4) Negative Pull-Up’s, 5 reps
ACTIVE MOBILITY A
1) Lat Smash
2) Banded Lat Stretch
STRENGTH: Weighted Pull-Up’s, 3 unbroken reps, 10-minute EMOM
ACTIVE MOBILITY B
1) Hamstring Tack & Floss
2) Banded Hamstring Stretch
PARTNER WOD: Perform the following for time, using a partner; one partner chips away at the given reps, while the other does a 200m Sled Push. Alternate until all 300 reps are complete.
- 150 Chest to Bar Pull-Ups
- 150 Deadlifts (average BW)
**Must complete all of the pull-ups before moving to the deadlifts
COOL DOWN
1) 200m Recovery Walk following WOD
2) Core Work: Barbell Roll-Out’s, 6-8 reps for 3-4 sets 3) Foam Roll (10 passes per area)
4) V Stretch, 2-3 minutes