WARM UP
Coach Stretch
Chest/Shoulders
3 RDS
100m run
6 scap pull ups + 4 hollow swings
5 cobra burpees
4 scorpions
Skill / Strength
8-6-5-5-3-2
Bench Press
BENCHMARK WOD
20 AMRAP
"Nicole"
400m Run
As many unbroken Pull-ups
unbroken, meaning a drop from the pull-up bar, touching the ground, or otherwise resting in any position other than a hang counts as a break and the end of the set
score is total pull-ups
Post WOD Accessory
50 Hollow body flutter kicks