For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
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Marc and Shelly doing ring dips during Saturday's WOD. Note Shelly is doing assisted ring dips using an elastic band to reduce the load (her body weight)that she has to push up, while Marc does his dips as perscribed. Having a substitution or an assist for exercises helps those who do not yet have the strength and stamina to do certain exercises as perscribed to participate and get stronger.