Strength
Min1: 3-5 Weighted Pull Ups
Min 2: 8-12 Dragon Flags
Min 3: 3-5 Weighted Chin Ups
Min 4: 20 Single Leg V-Ups
Min 5: 3-5 Weighted Chin Ups
Min 6: 10 V-Ups
Min 7: 3-5 Mixed Grip Pull Ups
Min 8: 14 Weighted Sit Ups
x 2
(modification- negatives)
WOD
“The White Witch”
OTM- 16 Minutes (alternating)
Ski Erg Calories (12/10)
AirBike Calories (10/8)