A.

Health + Fitness + Performance: 20 Min Time Cap 

4 Sets: 

6 Banded Strict Press

– Rest 30 Sec

50’ Double Handed Sled Pull (Alternate grip each time) 

– Rest 90 Sec 

B.

Health WOD:

12 Rounds: 15 Min Time Cap 

5 Ring Row 

10 Elevated Push Ups 

15 Ab Mat Sit Ups 

Fitness WOD + Performance WOD:

12 Rounds: 15 Min Time Cap 

5 Pull Ups 

10 Push Ups 

15 Ab Mat Sit Ups