Work
A) Max Strict Pull-ups or ring-rows (2 attempts max)
B) 4×4 Strict Pull-ups or 4×10 Ring-Rows
C) Max Cal Assault Bike in 30sec
WOD
“Karen”
150 Wallballs for time
Cap: 20 mins
Finisher/Core
4 mins of Shuttle run (Mod Pace)
Categories: WOD
WOD
12-01-18
Work Team of 2 AMRAP 8 30 DU 15 Single KB Deadlifts 32/24kg WOD Team of 2 50 Pull-ups 100 Single Arm KB Cleans 24/16kg 50 Push-ups 100 KB Goblet Squats 24/16kg