In 12 minutes do the following:
Accumulate 25 Strict Pull Ups:
Partner assisted or seated
Shoulder distraction (30 sec/arm)
Keg drill (1 minute)
Couch Stretch (30 seconds per leg)
500 M Row
Coach’s Tip: The 25 strict pull ups should have strong emphasis on body position and speed. Pull ups should be controlled, not fast and aggressive. Your body should be in a tight hollow position throughout the movement. We’re taking some time to work on mobility that should help prep us for tomorrow’s Partner WOD. Then we re-test our time for a 500M row. This should be an all out sprint!
Three blondes rocking the rowers!