A) EMOM 10 mins:
Odds: Supinated Pull Up x 10 (scale to banded)
Evens: Front Leaning Rest on Rings/Plank on hands x 30 – 45s
B) In pairs: AMRAP 20 mins:
30 DB Hang Squat Cleans (2 x 22.5/15kg)
200m DB Carry (Both athletes run carrying 1 DB each)
100 Double Unders (2 Single Skips = 1 Double Under)
A) Strict Pull Up
EMOM 10 mins:
Ninja: 8 reps
Excellent: 6 reps
Very Good: 4 reps
Good: 2 reps
B) As Fitness
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To see a history of our WODs prior to August 2015 dating back to 2010 please click the button below.