WOD:
“Bob the Builder”
On the 3:00 x 7 Rounds:
400 Meter Run
12 Pull-ups
Modifications
400M RUN
• 2:00 Time Cap
• 500/450m Row
• 400/360m Ski
• 25/20 Calorie Echo Bike
• 1,000/900m Bike Erg
• 32 Shuttle Runs (1 rep = 10m)
• 30 Burpees
• 40 Box Step-ups
• 150 Double Unders / 200 Single Unders
Stimulus
• Choose a run distance that takes less than 2:00 to complete and pull-up rep number that you can do unbroken each time. We’re looking for fast rounds that take under 2:15 to complete, giving you 0:45 of rest between rounds. Your score is your slowest round, so pick a pace from the beginning that you think you can replicate each round.