WOD NOTESW
Workout today is a team workout. All reps and sets can be divided as needed. Alternating work, one person working at a time.
Today’s workout is inspired by Canada’s birthday.
7/1/1867
July 1st, 1867 the year Canada became a country, and 149 years old.
Athletes will alternate work as needed to complete the required reps.
Teams of 2,
In 7 minutes
Build up to 1 RM Strict weighted pull up
@ 7 minutes on the clock start the following…
for time:
2016 m run (400 m x 5)
18 Burpees
67 Wall balls
149 DU
Your team will have 2 scores today:
The load of the pullup + time to complete the MetCon
If you use assistance for the pull up then take note of it
