A mashup of the first part of the CF Invictus WOD and a modified version of the CF Mainsite WOD both from Nov 14.
3 rounds
- Max Reps Bench Press @ Bodyweight
- Rest 30 seconds
- Max Reps Pullups
- Rest 3 minutes
Then 5 rounds for time
- 15 x Dumbbell Hang Squat Cleans @ 14kg
- 10 x Ring Dip
Results: Bench Press 8-7-6 reps. Pullups 10-8-6 reps. Metcon in 12:52.