DSC_1115

Strict Pull-ups
Choose one
6-8 reps x 4 sets; rest 2 min
3-5 reps x 5 sets; rest 2 min
1-2 reps x 8 sets; rest 1 min

If you can do 6-8 with no issue add weight and drop to 3-5 x 5
If you are doing 1-2 you may use an assistant. If you must use a band try to use the smallest one possible.

Run
800 x 1; rest 3 min
400 x 2; rest 2 min
200 x 4; rest 1 min

Each distance should be progressively faster

WOD modifications:
If running is an issue do the following:
Row 1000; rest 3 min
Row 500 x 2; rest 2 min
Row 250 x 4; rest 1 min