WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
15 MIN. TIME CAP:
STRICT PULLUP (NO BANDS) OR ROPE CLIMB
3-3-3-3-3; IF YOU CAN DO WEIGHTED PULLUPS
MOD. 1: 15 STRICT PULLUPS AT BW; IF YOU CAN’T DO 5 SETS OF 3
MOD. 2*: 20 LEG ASSISTED PULLUPS ON RACKED BARBELL
*IF YOU DID MOD. 2, DO 5-10 NEGATIVES (BAND ASSISTED AS NEEDED)

WOD
AMRAP 10 MINS:
:10 SEC. HOLLOW HOLD
15 SITUPS
20 LUNGES

AFTERMATH:
8 ROUNDS
:10 SEC. ON / :20 SEC. OFF
ODD ROUNDS; HOLD CHIN OVER BAR (TOP RANGE OF PULLUP)
EVEN ROUNDS; STATIC HANG
MOD. IN EITHER OR BOTH POSITION SUPPORT YOUR WEIGHT AND
SHOULDERS WITH LEGS USING A RACKED BARBELL

COOL DOWN