Warm Up:
Row 500
5 wall climbs

3 min double under flights


Strength: Strict Pullups
3x5 negatives, asap
Rest 90 secs between sets

BEG: May do banded negatives

WOD: 16 min cap
Run 1 mile
THEN: amrap
8 Front Squats @ 50 percent of 1RM
25 Double unders (sub 25 singles)

Score is mile time plus rounds

Click HERE to see more photos from the Obstacle Course Trials held this past weekend!

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