WOD:
“Winterfell”
20:00 EMOM
Min 1: 6/4 Strict Pull-Ups + 10 Toes to Bar
Min 2: 7 Shuttle Run or 150m Run
Min 3: 4 Wall Walks
Min 4: :40 Ring Plank
Wall Walks: 10in
Score = Rounds Completed
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Level 2:
20:00 EMOM
Min 1: 4/3 Strict Pull-Ups + 8 Toes to Bar
Min 2: 7 Shuttle Run or 150m Run
Min 3: 3 Wall Walks
Min 4: :30 Ring Plank
Wall Walks: 20in
Level 1:
20:00 EMOM
Min 1: 5 Jumping Pull-Ups + 10 Abmat Sit-Ups
Min 2: 5 Shuttle Run or 100m Run
Min 3: 3 Wall Walks
Min 4: :30 Forearm Plank
Wall Walks: 30in
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Masters 55+:
20:00 EMOM
Min 1: 4/3 Strict Pull-Ups + 8 Toes to Bar
Min 2: 6 Shuttle Run or 150m Run
Min 3: 3 Wall Walks
Min 4: :30 Ring Plank
Wall Walks: 20in
–
Competition:
20:00 EMOM
Min 1: 6/4 Strict Chest to Bar Pull-Ups + 12 Toes to Bar
Min 2: 8 Shuttle Run
Min 3: 5 Wall Walks
Min 4: :20/:20 Single Arm Ring Plank
Wall Walks: 10in
–
Travel / Hotel:
20:00 EMOM
Min 1: 6/4 Strict Pull-Ups + 6 Strict Toes to Bar
Min 2: 8 Shuttle Run or :50 Treadmill Run
Min 3: 4 Wall Walks or 6 Inchworm Push-Ups
Min 4: :50 Plank Hold
Wall Walks: 10in
Optional Finisher:
For Quality:
3 Sets
16 [Kettlebell Gorilla Rows](https://youtu.be/UsxcaALqr2c?si=z6G9kzyr6I6mIzPO)
12 [Dual Dumbbell Bicep Curls](https://youtu.be/HnHuhf4hEWY?si=IDcur0vPXQ-evl8G)
8 [Dumbbell Reverse Wrist Curls](https://youtu.be/osYPwlBiCRM?si=18WyUToRtIjORb1V) (Slow Eccentric)