Warm-up: 100 double unders or 300 singles with a jump rope. 20 dive bomber push-ups and 40 flutter kicks. Stretch out those shoulders and make sure they’re warmed up for the WOD.
WOD: You have 20:00 minutes to complete 6 rounds of 400 meter run and 10 weighted pull-ups with 35 lbs (no weight). Failure to do so is a 30 burpee penalty.
Strength: 30 did 15 renegade man makers with 35 - 50 lb dumbbells, no time limit and focus on full range of motion.
Endurance: Rest
Coach’s comments: Equipment needed- Pull-up bar, jump rope, weight, dumbbells and somewhere to run. Move directly from the warm-up to the WOD and press to knock it out under the 20 minute time limit. Walk it off, stretch and rest before completing the strength portion. This whole evolution from start to finish, excluding the warm-up should take no more than 45 minutes.