Skill Practice Warm Up: Each minute on the minute for 5 min perform 1-2 rope climbs, 6 rope assisted pull ups, or 3 rope lay downs. If you don’t have enough ropes, split people into groups of 2-4 people and rotate (don’t worry about the clock).
Strength: none
Super Set: none
Metabolic Conditioning: “Bradley”
For Time. 10 Rounds
10 rounds for time of:
Sprint, 100 m
10 Pull-ups
Sprint, 100 m
10 Burpees
Rest 30 secs
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 22 – 32 min, about 2:30 per round including the rest.
Compare to: Bradley
Coaching Tips: Sprint hard on the first couple rounds, but then settle in to a slower pace if your wind can’t keep up. People who can efficiently do butterfly pull ups will be rewarded on this one, but don’t do them if you are going to shred your hands. If you can set this up to start 100m away from the pull up bar, start out run 100m, do pull ups, then run back out and do your burpees (without having to turn around at 50m). Otherwise, a turn around is fine (but it will slow you down slightly).
David got 2nd place in the Masters division at the Festivus games this weekend, and Chris got 3rd! Way to go guys!
