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Randy and Mike M making HUGE gains with their (100) pull-ups.
Focus: Cardio
Warm-up: DB Warm-up
DB Deadlift, DB Squat, DB Shoulder Press and Push-up
N reps per minute where N is the number of minutes elapsed. For example, 1 rep in the first minute, 2 reps in the second minute, etc.
WOD: Painstorm XXVIII (with some minor changes)
400 M Run
50 x Box jumps, 20″
10 x Pull ups
40 x Overhead squats
10 x Pull ups
30 x Thrusters
10 x Pull-ups
20 x Handstand push-ups (subbed push-ups)
10 x Pull ups
10 x Muscle-ups (subbed dips)
10 x Pull-ups
400 M Run
10 x Pull-ups
10 x Muscle-ups (subbed dips)
10 x Pull-ups
20 x Handstand push-ups (subbed push-ups)
10 x Pull ups
30 x Thrusters
10 x Pull ups
40 x Overhead squats
10 x Pull ups
50 x Box jumps