Benchmark WoD for January 22nd, 2015

Group: Agility Ladder

Review: Kipping Pull-ups

WOD: “Nicole”

Complete as many rounds in 20 minutes as you can of:

Run 400 meters
Max rep Pull-ups (once you come off the bar after doing the first one, you have to run another 400m before attempting a next set of pull-ups) a) light bands b) Heavy bands c) Ring rows

Score = Accumulated pull-ups

MOB: Roll Posterior Chain / IT Bands / Lats

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