WOD

4 Rounds of 4 minutes on 1 minute off

400M Run

then

Max reps pull-ups

Workout notes

Today’s workout is a little twist on the classic CrossFit benchmark “Nicole“.  In this version we’ll set the timer counting up and start a 400M run at 0:00, 5:00, 10:00 and 15:00 on the clock.  When you return from the run, spend your remaining time working on knocking out pull-ups. After nineteen minutes your score will be the total number of pull-ups you completed.   The run can be scaled by distance and if you are fast runner and/or good at pull-ups consider a more difficult pull-up standard like chest-to-bar or strict to moderate the volume a little and make the challenge tougher. If you are still working on pull-ups ring rows or jumping pull-ups are a great option.