For Time:
400m run
30 pull-ups (chest-to-bar for males)
25 box jumps
(24/20)(Dirty South Standard)
20 kettlebell swings (2P/1.5P)(Perfectly Vertical)
15 thrusters
(135/95)
10 cleans (185/115)
5 muscle ups (5 ring
dips for females)
10 handstand push-ups (1 abmat
girls)
20 toes-to-bar
30 burpees
50 double unders
500m row
(There is a strict
25 min time cap to this WOD)
*SCALING OPTIONS
WILL BE GIVEN BY YOUR COACH IN CLASS*
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