For Time:
3 Rounds For time 12 Front Squats, 135/95lbs15 Pull-ups400m Run
WODprep Strategy Top Tips:
Warm-up (10 minutes): Hit a 200-400m jog to warmup. From there, hit some air squats or goblet squats and some elbow punches to get the front rack ready to squat. Finally, hit some kipping pullups and a bar hang to prepare for pulling
Stimulus: Mixed Squatting and Gymnastic work
Strategy: Aim to hold onto the squats for all 12 reps. Break the pull-ups into 2 sets if needed, but try to maintain consistency across all 3 rounds. Pace the run to recover while keeping a steady effort throughout.
- Front Squats- Think about keeping elbows high and elevating shoulders. Drive through your feet, with a little pop into an extension of knees and hips.
- Pull ups- Utlize a butterfly pattern if you have it here. If not, a traditional C-Kip will work great too. Otherwise, move to a assisted pullup or ring row.
Take your pull ups to the next level with some tips from Ben at WODprep!
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