A) 3 Sets:
Front Leaning Rest on Rings x 30 – 60s
Bent Over DB Row x 8 – 10 @20X1
B) In teams of 3 (or 4):
AMRAP 20 mins
20 Pull Ups
30 Deadlifts (80/55kg)
40 Wall Balls (9/6kg)
Row for Calories in the same time.
One person rowing throughout, change as necessary. Record Rounds and Calories separately.
A) Strict Muscle Up
Ninja: 6 x 4 reps
Excellent: 7 x 3 reps
Very Good: 8 x 2 reps
Good: 9 x 1 rep
Rest 1 min between sets
If no MU then Strict C2B + Strict Dip with same rep scheme options.
B) As Fitness
Here you will find a history of our workouts with results from our members.
To see a history of our WODs prior to August 2015 dating back to 2010 please click the button below.