WOD1
In groups, EMOM for 12 mins:
15 Banded Lat Pull Downs
40s Shuttle Run
12 DB/KB Hip Extended Floor Press
40s Shuttle Side-steps
WOD2
‘Wade’
For time:
1200m Run (Check in)
4 Rounds of:
12 Strict Pull Ups
9 Strict Ring/Box Dips
6 Strict HSPU/Press Ups
1200m Run (Check Out)