190607 - FYF - Benchmark "Nicole"

WARM UP - 3 rounds
100m Run
10 Banded Face Pulls
100m Row
5 Pull-Ups (However you will be scaling them)

MOBILIZE - Lacrosse Ball Roll Feet and Calves
Door Jam Stretch

COACH PREP - Kipping Practice
On the floor: Hollow/Superman/Log Rolls
On the bar: Same
Partner arm targets
Practice Kips!

WOD - AMRAP 20:
400m Run
Max Pull-Ups (As many as you can unbroken)
SCORE = Total # of pull-ups completed

COOL DOWN - 200m PVC Pass Thru Walk