SHANE
Warm-up:
Coaches Choice
Strength:
SDLHP
10 (4)4
Work on Elbows high and outside.
WOD: NICOLE NO RUN
20 min. AMRAP
500m/400m Row or 24/18 Calorie Bike (Alternate each time you come off the bar)
Max Effort Pull-ups
On a 20-minute clock, perform a row or bike, then complete as many Pull-Ups as possible in a single set (unbroken, meaning a drop from the pull-up bar, touching the ground, or otherwise resting in any position other than a hang counts as a break and the end of the set). Continue immediately to another row or bike and another max set of Pull-Ups. Repeat until the 20-minutes is up. If you ring row, you must maintain a solid plank position at all times. Jumping Pull-ups end when you take a rest or remove hands frome th bar.
Your Score is total pull-ups
Icing:
GHD Sit-ups 4 sets of 15
KOT – Reverse Step-ups, 20 reps