May 2, 2011 WOD

"Baseline"

Run 400m
40 squats
30 situps
20 pushups
10 pullups

This is a short fast sprint. After completing it, we'll work on pulling strength.

10, 8, 6, 4, 2 of the heaviest pullups you can do.

Adjust the load by either adding weight to your body with a vest, dip belt, or a dumbbell between your legs, or reduce the load if necessary by using the appropriate band. Each set should be near the limit of what you can do.