WOD:
Christina’s Favorite WOD
“Nicole”
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round.
SCALES:
Gold
400m Run
Red or blue band assisted pullups
Silver
400m Run
Green or green/blue band assisted pullups
Bronze
200m Run
Grey band or any combination of bands needed for assisted pullups
WARMUP:
Dynamic Drills
MOBILITY/SKILL WORK:
Mobility:
Shoulders, wrist, and ankles