Beginner-Partner Wheel barrow 3x length of pull-up rig
Advanced-3x ME HS Hold
Beginner-4x10sec hold with partner assist
Advanced-4×8 Alternating hand lift offs or shoulder taps Skill
Pull-ups Partner WOD-30Min Cap
100 Bar-Over Burpees
100 Air Squats
100 Push Jerk 115/75
100 Ring Dips
*Score is total reps completed
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At South City, we provide our members with an encouraging supportive fun path to achieving their fitness goals. Getting fit and healthy shouldn’t be boring. It should be fun, varied and done with friends!