Core-
4 Super sets of-
12 DB pull through
10-20 Seconds Hollow hold
***
Metcon-
"GI Jane"
For time-
100 Burpee pull ups
– Time cap– 18 Minutes
Good Times/Scores for “G.I. Jane”
– Beginner: >17 minutes
– Intermediate: 13-16 minutes
– Advanced: 10-12 minutes
– Elite: <9 minutes
***
Independent Open Gym WOD-
Same as group WOD..
