Road to a First Pull-up (and Then Some)
November 12, 2015
Open Gym, 11/14 to 11/20
November 13, 2015


3 Rounds of
5 Dolphin Push-ups
10 Supine Scorpion
15 Squats
20 Jumping Jacks


1 minute Death Stretch/side
1 minute band OH Stretch/side

Partner Met-Con
Once through for time:

Run 400 M
25 Push-ups each / Partner Holds Squat
Run 400 M
50 Burpees each/ partner holds Plank
Run 400 M
75 Sit-ups each/ partner Squat
Run 400 m
100 Squats / partner holds Plank

– Each partner must complete set number of reps and both must be done before either runs. Partners can alternate at will, but one must be in a static hold for the others reps to count.

Cool Down
Band Hamstring Series (3min/side, 1min/position)

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