*Set up your station right at the pull up bar so you don't have to walk around
EMOM for 20 Mins (with a CATCH! See below) of:
5 Decline Push Ups
3 Toes to Bar
3 Strict Pull Ups
20 Bicycles (each side is 1 so left then right is 2 reps)
3 Decline Push Ups
3 Knees to Elbows
3 Kipping Pull Ups
3 Push Ups
3 Hanging Knee Raises
3 Banded Strict Pull Ups
*Honestly choose which one you think you can do the right way and complete a fair amount of rounds
Catch: When you do not complete the required work within a minute time frame you are out and you then go on and complete the Finale. The Finale is a 3000m Row. For every minute you complete of the WOD you take 100 meters off the row. Ex: You complete 10 mins of the EMOM but cannot complete the 11th within the minute. You then do a 2000m row.
Decline Push Ups Demo (Keep back completely straight like a plank. Don't let the hips dip)
This video goes over pretty much every rowing fault I've seen. Check it out. It's important!