WOD

Thurs 3-10

A) 4*400M Run

1 min rest in between efforts

Then 4 sets:

2 Pull-ups + 2 C2B Pull-ups + 2 Bar MU

OR

2 T2B + 2 Pull-ups + 2 C2B Pull-ups

OR

2 Knee Raise + 2 Kip Swings + 2 Pull-up Attempts

In between each set either 5 HSPU, build to a large deficit or 20s hand stand hold.

B) For time:

500-400-300-200-100M Row

15-12-9-6-3

Push Press (95/65) RX (135/95) RX+

MB Sit-ups (20/14)