Warmup- 4RFNT

Row 250m

Farmers Carry *Heavy

Bike 15/10

50ft OH plate Lunges (45/25) *10G2OH at each end

Run 200m

20 GHD or Abmat Situps

*Not For Time but steady pace

*30 min cap

A)Gymnastics Skills/Strength


2 Strict Pull up

2 C2B

2 Regular Pull ups

*If you can’t do 2’s UB then do 1 of each

*If you need to do it E3MOM to keep UB do it

B)Gymnastic Skills

Work Muscle Ups if your close

Categories: WOD

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