WMW1.2 Pull, Pull Monster wod

Tuesday WMW1.2 28/1/4
[accordion title=”Warm Up/ Skill Transfer”]
-Run 200m @ 90-98 cadence
-3 RNFT 5-15 reps
Press ups/Pull ups
GHD Sit ups/Reverse Hypers
Squats/Overhead Squat
-Box Breathing in,out,hold :5 x2
-Just before the wod Run/row 2x :40 on, :20 off, :30 on, :15 off, :20 on :10 off, :10 on, 1:00 off
[accordion title=”Strength”]
-None today
[accordion title=”S&C WOD”]
For Time:
Pull ups (25 cap)
Row for as many calories as pull ups in the previous round. Or SDHP
Target is 60 pull ups and calories rowed.
[accordion title=”Assistance”]
3-5 Max rep press ups with perfect form.
[accordion title=”Cool Down”]
-Immediately run 200m post workout. Focus on good skill for the duration of this run.
[accordion title=”Intent”]
This is a pull, pull wod. It is remarkably hard work. Pace the pull ups well and do them in manageable amounts. Start with a band/jumping pull ups if you think you will break down to singles!

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