WOD-
Strict pull up capacity 5:00
:12 strict pull ups (Aim for 4 reps minimum) (Mod with ring rows)
:48 of banded pull down. (Attach a band on the pull up bar, sit on the ground and slowly
pull down for :48
Nicole Alt’s birthday WOD:
Row 329 Meters
17 Pull ups or ring rows
Row 329 Meters
17 Sandbag over the shoulder (Pick your own #)
Row 329 Meters
17 GHD or Ab mat sit ups
Row 329 Meters
17 Dumbbell hang power cleans 40#(25#)
Row 329 meters
17 Dumbbell shoulder to overhead 40#(25#)
Row 328 meters
50 Burpees
Nicole Alt 1/17/1973 = 50 years old
