Five rounds for time of:

9 Thrusters, 115# (75#)

12 Chest-to-bar pull-ups

Post time to comments.

Alan Anderson 

Guess who.  Hint: the photo was taken this week and the man behind the mask is also the artist.

Three days ago we posted a photo of Jake doing body rows.  The body row is a fantastic tool for developing pull-ups, whether it be a static pull-up, a kipping pull-up, or a chest to bar pull-up.  It also improves muscle imbalances that cannot be quantified until the affected muscles are recruited during a movement, such as the overhead squat.

A beginner can startby standing with their feet directly beneath the rings, grasping the rings with a closed grip, and lying back.  The keys to making the body row an effective training tool are keeping the body tight and straight throughout the movement, extend to full range of motion, and maintaining a core-to-extremity muscle recruitment.

There are many variations for more advanced athletes, including elevated leg body rows and false grip body rows.  However, the benefit of doing these movements are negated if you choose to ignore the key points.  So remember, keep the body straight from the neck to the heels, pull from a fully extended arm position at the bottom and a ring-to-chest position at the top, and begin the pull with the core by drawing the shoulder blades together and then squeezing the elbows back past the rib cage.

Thanks to Petranek Fitness for the vid.


  1. matt :

    that’s just plain scary. i seriously might have nightmares.

  2. Jared :

    Good work scary/creepy mystery guy. We all missed you Alan and glad you’re back! Now you gotta get back on that zone/paleo good food again.
    Matt & Cherie, I finally splurged and got the processor yesterday. I wish I had gotten it pre-paleo challenge. It does wonders.
    Anyone else excited about the Rockies game!?

  3. Jared :

    The pimp cane is my favorite!

  4. Amy Schaeffer :

    Ummm, that is me in 10 years. shit.

  5. Jen :

    Alan…I didn’t think you could still buy the Seinfeld ‘puffy shirts’!!

  6. Joylyn :

    Sweet pic Alan! Scary picture for a scary WOD.
    Found this yummy recipe link today for a good paleo alternative to fried chicken–coconut encrusted chicken salad:

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