Strength: 3RM Bench Press (3 sec pause)


Rxd Wod;

  • 5 Ring Dips
  • 10 Pull Ups
  • 15 Sit Ups


Rxd+ Wod;

  • 5 Strict Ring Dips
  • 10 Strict Pull Ups
  • 15 Weighted Sit Ups (20/15)


Both Wods will be a 15 min AMRAP (this will be score 2). Score 1 will be the time taken to complete your first 3 rounds.


Results (click here)

Start here

Book a free intro today so we can learn all about you, your goals and how we can help you reach them
Free Intro