For Time:
400m Run / Row or 1km Assault Bike
8 T2B
13 Goblet Step-Ups 24/20″ MRX 20/18″
4 Muscle-Ups (bar) or 4 Burpee Chest to Bar Pull-Ups
6 Chest to Bar Pull-Ups MRX Pull-Ups
8 Pull-ups MRX Ring Rows
Run 800m
12 T2B
26 Goblet Step-Ups 24/16 RX+ 32/24 MRX 20/12
8 Muscle-Ups (bar) or 8 Burpee Chest to Bar Pull-Ups
10 Chest to Bar Pull-Ups MRX Pull-Ups
12 Pull-ups MRX Ring Rows
400m Run / Row or 1km Assault Bike
8 T2B
13 Goblet Step Ups
4 Muscle-Ups (bar) or 4 Burpee Chest to Bar Pull-Ups
6 Chest to Bar Pull-Ups MRX Pull-Ups
8 Pull-ups MRX Ring Rows
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Click here for Home WOD brief, movement demonstrations and warm-up!
At Home Version:
2 Minute Run
8 V-ups or Sit-ups
12 Alternating Goblet Lunges
*16 Single Arm Rows Left Arm
*16 Single Arm Rows Right Arm
4 Minute Run
16 V-ups or Sit-ups
24 Alternating Goblet Lunges
*16 Single Arm Rows Left Arm
*16 Single Arm Rows Right Arm
2 Minute Run
8 V-ups or Sit-ups
12 Alternating Goblet Lunges
*16 Single Arm Rows Left Arm
*16 Single Arm Rows Right Arm
*can substitute 32 “chair rows” if preferred…see video for demo!
