WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 MIN. TIME CAP:
PULLUP/ROPE CLIMB
STRICT PULLUP (NO BANDS) OR ROPE CLIMB
5-3-3-1-1-1; WEIGHTED TO 20 LBS. AND MORE
MOD. 1: 25 STRICT PULLUPS (W8TD & BW) IN AS FEW SETS AS POSSIBLE
MOD. 2*: 5-5-5-5 LEG ASSISTED PULLUPS ON RACKED BARBELL
*MOD. 2: THEN, 5-5-5 BANDED
WOD
5 ROUNDS FOR TIME WITH A 20 MIN. TIME CAP:
10 DB HANG CLEAN & JERKS 45’s/30’s
200M RUN
20 KB SWINGS 53/35
COOL DOWN