The Workout

The Workout:
4 Rounds:400m Run65 Air Squats35 Burpee Pull-ups


There will be two divisions: 1. Individual: All movements and reps will be completed by a single individual.

2. Team (2-4 members): All members will complete the run portions together.  During other movements, reps may be divided as necessary, but one member must be working at all times.  All reps of a single movement must be completed prior to the team beginning the next movement.


Movement standards and Scaling: 65 Air Squats:  Full squats performed to below parallel position (Hip crease below Knee). 

35 Burpees to Pull-ups: A complete burpee (chest and thighs touching ground to standing position) followed by one pull-up with chin above bar level.

*Scaling will be performed by using a step-up box for "jumping" pull-ups, or by the use of band assisted pull-ups or ring-rows.  If such scaling is used, complete the burpees and pull-ups separately.  If participants are unable to complete a pull-up, complete a full burpee, jump and touch the pull-up bar.*

400 Meter Run: leaving the workout area, run to the designated mark and return.

Time Limits:There will be a 60 minute time cap for completion of the WOD for both divisions.