In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Progressions to Pull-ups / C2B Pull-ups / Muscle-ups

Part 2 – Conditioning: “Ace and Gary”

4 rounds – 4 min effort (with no rest between rounds)

Performance:

  • 400m run
  • 15 Pull ups

With remaining time: Max burpees
**score is total Burpees

Fitness:

  • 400m run
  • 15 Ring rows (as horizontal as possible)

With remaining time: Max burpees
**score is total Burpees

0