“Defense”

With a Partner
150 Calorie Row
75 Chest to Bar Pull Ups
50 1-DB Step Overs, 20″
75 Pull Ups
150 Calorie Row

Weight: 50/35

With a Partner
125 Calorie Row
75 Pull Ups
50 1-DB Step Overs, 20″
75 Ring Row
125 Calorie Row

Weight: 35/20

With a Partner
100 Calorie Row
50 Banded Strict Pull Ups
50 1-DB Step Overs, 20″
50 Ring Rows
100 Calorie Row

Weight: 25/15

WOD GUIDANCE & GOALS
Another partner workout! Grab a friend and divide the calorie row however you’d like (we suggest :60 on/off) targeting sub 10 minutes for the row. For the chest to bar pull ups, trade off every 5-10 reps. Whatever scale you choose, make sure this set of pull ups is harder than the later set. The db step ups are with 1 db, and you’ll be stepping on top and over the box. Trade off every 10 reps. Back to pull ups (again these should feel easier than the first set), where you’ll chip away at sets of around 5-10 again, and then sprint out the last 150 calories on the row. Target sub 30 minutes.

Inspired by Alec Smith

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