BASE

HYBRID

Partner WOD

2 Rds

500/400m Ski (Shared)

500m Run (Tgt)

- At 12:00 -

2 Rds

500/400m Row (Shared)

500m Run (Tgt)

- At 24:00 -

2 Rds

200m Farmers Carry (24/16, Shared)

500m Run

CROSSFIT

Ring Dip

4x6-8

A.E.S 6-8 Strict Chin-ups

False Grip Ring Row

4x10

A.E.S 5 Wall Walks

False Grip Ring Dead Hang

4x20sec

A.E.S 20 Alt V-Ups

*Quality of reps is the priority!! Goal is to be strong in the false grip. Do not let it slip out!