Warm Up: – In 8 min complete:
400m run
30 sec PVC work
12 burpee pullups
20 V-ups
WOD Prep: – Find a “heavy” Turkish get-up in 6 min
WOD: – For Time:
Run 1 mile
12 Turkish Get-ups @ “heavy”
Run 1 mile
12 Turkish Get-ups @ “heavy”
Sc: Mile>10min – 1000m run
Mile>15min – 800m run
Skills : – 2 sets NFT
20 sec chin over bar hold
max rep pullups (5 negtives)
20 sec nose to wall HS hold
3 wall climbs (wall walks)
