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“Prision Yard Workout”

March 14, 2014 By Coach Carlos

“Prison Yard Push & Pull”

In teams of three, with only one partner working at a time, complete the following as quickly as possible:
Bodyweight Bench Press x 150 reps
Pull-ups x 200 reps

You must finish both your bench press and pull-ups before your teammate may begin his/her bench press. So, Teammate A completes as many unbroken reps of bench press as possible, then immediately jumps onto the pull-up bar and completes as many unbroken pull-ups as possible. Teammate B may only begin pressing after Teammate A has come off the pull-up bar. Teammates B and C may adjust the weights on the barbell while Teammate A does pull-ups.
Scaling – adjust the weights of the bench press so that on your first set you are capable of completing 10-20 reps.

Filed Under: Workout of the Day [WOD]

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