WARM-UP
400M Run/500m row
10 Pass Throughs
10 Air Squats
10 Pull-ups
10 Push-ups
10 Burpees
Baby Elephants (down and back)
Baby Elephants (down and back)
WOD
"G.I. Jane" (Click for video)
100 Burpee Pull-ups for time
Perform a burpee underneath a pull-up bar roughly 1 foot higher than your tallest reach. Upon standing from the prone position immediately jump and grab the bar with both hands and complete a pull-up. The movement finishes when the athlete has their chin above the height of the bar. You may use the momentum of the jump to assist in the pull-up, or you can perform the pull-up from a dead hang position.
Scaling options: 75, 50, 25 reps
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