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WOD

“Heldum” Run C2B BFB (Time)

“Heldum”

For Time:

400 Meter Run

21 Chest to Bar Pull-ups

9 Bar-Facing Burpees

400 Meter Run

18 Chest to Bar Pull-ups

9 Bar-Facing Burpees

400 Meter Run

15 Chest to Bar Pull-ups

9 Bar-Facing Burpees

400 Meter Run

12 Chest to Bar Pull-ups

9 Bar-Facing Burpees

400 Meter Run

9 Chest to Bar Pull-ups

9 Bar-Facing Burpees

RX+-As Written

RX -Chin over Bar

50-59-Jumping Pull Ups

60+ -Ring Rows

Basics-15/9 Run, 12/9 Run, 9/9, Jumping PU, Just Burpees
DESCRIPTION

Using all bodyweight for this medium to longer time domain workout

The goal today is to push through larger sets of chest to bar pull-ups while steadily moving forward on the runs and burpees

We expect this piece to take around 15-25 minutes to complete

CHEST TO BAR PULL-UPS

The chest to bar pull-ups is the only movement that changes throughout the workout

The reps will decrease by 3 each round, ranging from 21-9

If you have 21+ reps unbroken when fresh, complete the workout as written

If you’re under that number, consider reducing reps or choose a variation from the “subs” list

BAR-FACING BURPEES

There is no other barbell movement in the workout, so we’ll set up a bar to complete this station

You can jump up or step up out of the burpees

Jump over the bar by taking off with two feet