Skill 10 min. cycle of following exercises: 20 second HS or KB hold, 5 Bar Kips, 5 strict pull ups (use band if necessary), 10 ab mat sit ups, and 200 meter row
WOD – For Time
50 Cal Row
25 Deadlifts (225/185)
25 HSPU or seated KB presses
25 Pull ups
50 Ab mat sit ups
(Time Cap 16 Min.)
*** 4 minute staggered start for large classes, partner up on rowers/deadlift bars****
