(compare to 8-6-14)
8 Strict Pull Ups
8 Box Jumps 36/24
12 KBS 70/53
Scaling Guide: this is a longer workout, don’t rush out the gate and burn out 5min in. Set a pace you can keep for a longer period of time and try to keep moving. That said – just because this is a hero WOD, it doesn’t mean it cannot be scaled:
- Strict Pull Ups have a strong eccentric component. Scale the reps if you need to. Scale to ring rows on this one rather than to negatives, and chin ups are always an acceptable option.
- If you are new to Crossfit, 20min is a long WOD. There’s nothing wrong with taking planned rest. You’ll find that most of your more experienced classmates will find a way to break it up. Try working in 3min intervals with 1 – 2min rest in between, or maybe doing 1-2 rounds with a set rest in between. You’ll probably get more work done this way than if you go to failure and need to stop and recover.