20 Unbroken KB Step Ups  ( 2 @ 35#+16"/2 @ 26#+ 12")

20 Unbroken Pull Ups

4 times.

Then.

1000m Row

30 Thrusters  75#/53#

30 Box jumps  24"/20"

Then.

30 TGU's  53#/35#

Post times.

Coaching Tips:  Scale load and movements to match your current fitness levels.  Keep the KB's in the front rack position throughout the step ups. Both feet must be on the ground to start and both feet must be on top of the box at the finish,  Tap the ground with both feet and go back on top of the box. Don't put the KB's down and don't come down from the pull up bar.  Take as much time between attempts of the step ups and pull ups as needed to ensure unbroken sets are completed. Only one time through on the second and third workouts.


Qualifiers WOD 1: The Men from Julia Cruz Fallica on Vimeo.