Tabata (4 Rounds each)
Ring Dips
Score will be total reps completed

WOD (Throwback to 7.16.2013)


20 Minute AMRAP

400 M run

Pullups, Max Repetitions

Complete as many Pullups as possible. We are going to approach this like this:

“Do as many pullups as you can in 20 minutes, but every time you get off the bar, you are penalized with a 400m run.”

We will count the total amount of Pullups completed as your score.

30 Minutes
Assault Bike for Calories
Minutes 3, 9, 15, 21, 27 = Complete 200 Meter Run with Wall Ball 20/14
Minutes 6, 12, 18, 24 = Complete 40 Meter Sled Push 90/45
*Score is total Calories


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