Infidel Friday!

5 min RC WarmUp
+PVC +1min plank holds x2

BuyIn/CashOut:
400meter Sprint (Not a jog or run – a SPRINT)

STRENGTH
Novice:Kipping PullUp
Intermediate:PullUp Negatives/Max Dead Hang x3
Advanced:Weighted PullUp 3-3-2-2-1

WOD:

“KAREN”
Wall Ball x150 FTx (20/14)

Immediately followed by – DU x150