0:00-15:00 General Warm-up

15:00-20:00 Transition to Work

20:00-36:00 Work

36:00-46:00 Transition to WOD

46:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

2 Rounds:

20sec Banded Lat Stretch each side

20 Line Hops

10 Band Face Pulls

Movement Prep

Skill Work:

2-3 sets of 5-10 reps of kip swings

2-3 sets of 3-5 reps of kip to swing to pull

*more advanced athletes can work on their butterfly pull-up rhythm

WOD:

“Nicole”

AMRAP 20

400m Run

Max Unbroken Pull-ups

*Pace Goal: steady pace on the run, empty it out on the pull-ups each time

Beginner: 200m Run, 20 Ring Rows

Scaled Recommendation: if you cannot at least do 11+ unbroken pull-ups each time then I recommend doing an AMRAP of 200m Run and 10 pull-ups that do not have to be unbroken, utilize jumping/banded pull-ups as needed

Rx: as is

Accessory Work:

8-10 minute time block

4x10 Double DB Chest Flys

4x10 Band Pull Aparts