Fitness A) Based on Pull Ups: Level 0: Ring Row x 8 – 10 @20X1 Level 1: Negative Pull Up x 8 – 10 @20X1 Level 2: Strict Pull Up x 4 – 6 @20X1 Hollow Body Hold x 30 – 60s B) In teams of 3 (or 4) AMRAP 15 mins: 90 Goblet Forward Lunge (32/24kg) 60 T2B 200m Run (All athletes) | Performance A) Strict Pull Up Ninja: 5 x 12 reps Excellent: 6 x 9 reps Very Good: 7 x 6 reps Good: 8 x 3 reps 60s rest between sets B) As Fitness |
0 Comments
Leave a Reply. |
Archives
February 2019
CategoriesTo see a history of our WODs prior to August 2015 dating back to 2010 please click the button below.
|