A) Pull Up
Level 1 - 5 x 5 reps @20X1 banded.
Level 2 – 5 x 3 reps @20X1 add weight if necessary.
B) In pairs; AMRAP 20 mins, one working.
30 Box Jumps (24/20”)
200m Farmers Carry Each (2x24/16kg)
A) 5 mins to establish max set of Unbroken Strict Pull Ups
B) 10 Rounds for time:
10 Burpee Row Hops
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.