Monday - WOD 176 - pull up biathlon

Warm up
Shoulder mobility
Single arm hangs (5 second alternations)

Skill
Pull up clinic 15 minds

WOD
400 meter run
18 pull ups
400 meter run
15 pull ups
400 meter run
12 pull ups
* 200 meter penalty run for each time you drop from the bar
*18 min cap

(This wod is very similar to the Muscle up biathlon from the CrossFit games)