Saturday

Metcon:

[CHALLENGE]

“Wade”

For Time:

Run 1,200m

Then, 4 Rounds of:

   12 Strict Pull-Ups

   9 Strict Dips

   6 Strict Handstand Push-Ups

Then, run 1,200m

*Wearing a 20/10-lb. vest or body armor

[PERFORMANCE]

“Wade”

For Time:

Run 1,200m

Then, 4 Rounds of:

   12/9 Strict Pull-Ups

   9/6 Strict Dips

   6/4 Strict Handstand Push-ups

Then, run 1,200m

[FITNESS]

“Wade”

For Time:

Run 1,200m

Then, 4 Rounds of:

   12 Banded Pull-Ups or Ring Rows

   9 Hand Release Push-Ups 

   6 Strict Press (95/65)

Then, run 1,200m