3 sets of 30 second Kipping Pullups
2 sets of 30 second Strict Pullups
Warmup with a jog to Branard and back
Full Audley Lap for time
Tabata Ab Mat Sit-ups
WOD – Donkey Kong
3 rounds for time of….
5 Deadlifts (315/225)
10 Hand Stand Pushups (HSPU)
15 Up and Over the Box Jumps
*Specific Athletes may be permitted to completely clear the box at their own risk.
Cool Down – 100 Abmat Situps for time, 50 Windshield Wipers for time with 45 lb Bar extended overhead, 25 Toes to Rings for time