Coach’s choice

WOD prep
Kipping pull-ups and Pose runninng.


Double Star
3 rounds for time of:
30 pull-ups
400-meter run

*Scaling this WOD
Athletes who cannot yet do pull-ups should perform ring rows or banded pull-ups. If you can complete 10 consecutive pull-ups, attempt this workout as prescribed. Athletes who can complete 5 or fewer unbroken pull-ups should reduce the number of reps each round. Strive to keep each 400 run within 15 seconds of the last.

Option 2:
3 rounds for time of:
20 pull-ups
400-meter run
*Start each round with pull-ups. If at any point you cannot complete 3 unbroken pull-ups, finish that round with rings rows.

Option 3:
3 rounds for time of:
20 ring rows
400-meter run

During your warm-up, experiment with foot placement in the ring row. Find a position that allows you to complete 10 consecutive reps. Moving the feet further away from the rings will increase the difficulty.

Post WOD
Choose at least  one or all 3 if you have the time
1. Overhead banded distraction 2 minutes per side.
2. Foam roll lats 2 minutes per side.
3. Yoga block on wall with Lax ball 2 minutes per side.