20 Minute AMRAP:
Run 400 meters
Level III = Unassisted Pull-ups
Level II = Band Assisted – 15 Reps MAX each round
Level I / Get Fit = Jumping Pull-ups – 20 MAX each round
*Score = Pull-ups completed*
The goal should be to not go slower on the runs as to get a higher rep count on the pull-ups, but to test yourself on the run, then see what you have left in the tank for pull-ups i.e. work towards improvement on both. For those doing banded or jumping pull-ups, a fixed, max number is posted, but could be less. Focus on negating strain during the eccentric portion of the pull-up as much as possible to avoid extreme soreness and potential for Rhabdo.
III. Cool Down