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April 2, 2017

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Don’t forget about our 9am class today! [/creativ_alertbox]

WOD

Nicole

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Workout Notes: Today’s workout comes to us from CrossFit.com! You will start with a 400 meter run and then complete a max set of pull-ups to complete your round.  You can choose to do kipping pull-ups or banded pull ups.  Your round is over when you drop off the bar so make sure you are rested and ready to go when you jump up for a set.  Ring rows are also an acceptable scaling option for this workout but make sure to choose a difficulty level and range of motion that will make it clear when you have hit a max set.  We don’t do pull-up max sets often so make sure to keep track of your hands and be safe when choosing to go for that one last rep.  Your run will be your recovery period between your pull-ups so if you run it fast make sure to gather yourself and take a few breaths before jumping up for a set of pull-ups! Your score for this workout will be your total pull-ups.

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