Fun day! Lots of memories made!
#RODAPALOOZA
.
Photo Credit: Steph Moore.

 WoD: Strict "Nicole"

Complete As Many Reps As Possible in 20 Minutes

of:

China Town Run

Max Reps Strict Pull Ups

.

• Fresh start to the week today. This is a play off of the old classic benchmark WoD "Nicole" which utilises the kipping pull up. Today we will hammer out the strict form of the pull up. What this does is change up how we approach this one (as compared to regular "Nicole").
• Hit each run hard making sure to use that time to shake off the arms and prepare yourself for the next set of pull ups. This time around though you will need to to just have a wee think before you jump up to the bar. Remember you don't get to kip today so you need to brace yourself for the hardship that is the stark pull up. Stay tight, stay hollow-bodied throughout and engage everything you can feel when hanging off the thing. Go to all out failure on them as you will be getting a couple minutes off on each run. Lets see how your gymnastics vile holds out  on this one!! Could be a lot of running for us today!!
• This WoD is courtesy of CrossFit.Com.
• Hold the standards. Form is priority as always.
• Scale as needed.
• Stay Humble. Work Hard. Be Happy.

.

Post Number of Pull Ups from each round to Beyond The Whiteboard.

Some great drills to work on getting those strict pull ups strong!!