• Trigger/Warm-up/Mobilise/Activate

  • 1) Pull-up’s
  • Max reps (strict) – Max reps (strict) – Max reps (strict) – Max reps (kipping) – Max reps (kipping) – Max reps (kipping)

  • Score = sum of strict pull-up’s & sum of kipping pull-ups
  • *90 sec rest between repeats

  • then…

  • 2) Complete the following for time:
  • Run 800 m
  • 30 strict ring dips
  • Run 600 m
  • 20 strict ring dips
  • Run 400 m
  • 10 strict ring dips

  • Score = Time

  • Cool-down/Trigger Ball/Foam Roll/Stretch

  • Featured Image – Travis carrying Hayden (Algoa CrossFit) during this past Saturday’s fun pool WOD.