WOD - 091228

Complete four rounds:

60 sec Shuttle Run

5 Hopping Pull-ups with Toe Touch

5 1/2 FL Pulls

5 TOPs Pulls

notes:

1) The Shuttle Run should be performed with an all out effort. The primary focus of the Shuttle Run is to elevate the heart rate over 170 BPM.

2) Perform your shuttle runs in the following fashion; sprint out 5yds & return, sprint out 10 yds & return, sprint out 15 yds & return. Continue in this fashion non-stop for 60 seconds.

3) Move immediately from the Shuttle Runs to the Hopping Pull-ups with Toe Touch. Perform these by performing a hopping pull-up and leg lift simultaneously. At the top of the movement when exploding upward, reach over the bar to touch the toes at the top of the leg lift.

4) If the Hopping Pull-ups with Toe Touch are too challenging, substitute Clapping Pull-ups.

5) Move immediately from the Hopping Pull-ups with Toe Touch to the ½ FL Pulls.

6) Move immediately from the ½ FL Pulls to the TOPs Pulls.

7) You may rest 2-3 minutes between rounds.

Coach, what is a TOPs pull?

slizzardman said:

Coach, what is a TOPs pull?

Good question. TOPs Pulls are discussed in BtGB, pg. 107 and demonstrated in the BtGB Companion DVDs.

In addition, many people may not be aware that BtGB has a rather extensive index available in the back of the book. TOPs Pulls are also listed in this index on page 192.

Yours in Fitness,

Coach Sommer

Thanks Coach! I had a feeling something like that was going to be the answer, but that's what I get for not busting out the book