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Warmup: 4 Rounds of

10 meters bear crawl

20 meters monster walk

30 meters farmers carry

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Buy-in: 4x12 Ring Pushups

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Strength: Strict Press 12x1

*with 10 banded pull a-parts after each set

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WOD: "Nicole"

20 minute AMRAP

400 meter run

Max Rep Pullups

*Score = total number of pullups completed

*Each time you come off of the pullup bar - you must run another 400 meters

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Endurance: Meet at ECC @ 530 am

Group Bike Ride

 

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