WARM UP – MOBILITY
Easy 600m Run (up the the corner of Main and Powell / #5)
Dynamic joint warm-up and full body stretch (Runners lunge, Hip flexors, Calves, Pecs, etc.
Burpee pull-up movement prep and review
Review 1 mile run course and prepare for WOD
WOD A
RUNNING G.I. JANE
Complete for time:
1 Mile run
100 Burpee pull-ups
1 Mile run
—
Open standard on the burpee pull-up, bar must be out of reach standing tall.
You may jump and pull-up, or jump in to a kip.
Scale reps down to 50-75, and/or scale movement down to burpee + jumping pull-up on low bar.
Burpee pull-ups should take ~12-15 min max.
ACCESSORY
Cool down, Roll, Stretch, Mobilize
and/or work on a weakness
