Warm-up Drills
I. Run 400m
II. Coach’s Choice
III. Mobility
Impact/Focus: Overhead Squat & Pull-up Primer
*Warm-ups sets, reps & Pull-up tasks will be assigned during the whiteboard brief.
5 Round, on the 3:00
Complete Overhead Squat & Pull-up tasks within the 3:00 window
Overhead Squat 3-3-3-3-3
+
3-5+ x Scap Pull-ups, Deadhang Pull-ups, Gymnastic Kip, Kipping Pull-ups
Post scores to comments.
“Nicole”
20:00 AMRAP of
Run 400m
Max Reps Pull-ups
Notes:
- Scaled to 15:00 as needed. Scaling for Pull-ups will be covered during the whiteboard brief.
- This is a Benchmark WOD, track your scores and scaling, Ninjas!
Post scores to comments.
