WOD Guidance & Goals:
Pull ups!! Yes, if you have a pull up bar you’re going to do 5 strict pull ups. If you do not have a pull up bar scaling options include; 10 bent over rows or 5-10 pulls from a make shift bar (see picture on the right) or wrap a towel around a sturdy banister and hold both ends. Dips are from a bench, ledge, stair or chair. Dips are hardest when your legs are straight. Hollow rocks can be scaled by bending your knees or do a hollow hold for :30. The shuttle run is 50 meters (165 feet) four times. If you are not outside run 4 flights of stairs. If you’re not able to mark out 50 meters easily, run out :10 and back :10, two times. Target 12 minutes.