Coach’s choice

WOD prep
Prep the movements


Pyramid 500 (35 minute cap)

1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1 reps pull-ups
2,4,6,8,10,12,14,16,18,20,18,16,14,12,10,8,6,4,2 reps push-ups
3,6,R,9,12,R,15,18,R,21,24,R,27,30,R,27,24,R,21,18,R,15,12,R,9,6,R,3 Ab-mat sit-ups.

Athletes will complete:
1 pull-up(Rx + chest to bar)
2 push-ups
3 Ab-mat sit-ups
2 pull-up
4 push-ups
6 Ab-mat sit-ups
200m run
3 pull-up
6 push-ups
9 Ab-mat sit-ups
4 Pull-ups
8 Push-ups
12 Ab-mat sit-ups
200m run
*Continue this pattern.  The wod ends with 1 pull-up 2 push-ups and 3 ab-mat sit-ups.

*If you are biking instead of running bike 25/15.

*Complete a 200m run in every even sit-up round. 9 runs total.

*Scale the runs to 100 if needed.
*Scale volume if needed.
*Options for Pull-up:
Bands, jumping pull-ups, ring rows.

Post WOD
Lax ball Psoas with KB and Lax ball. 2 minutes per side