EQUIPMENT VERSION
“White Knuckles”
For Time:
20 Strict Pull-Ups
400m Run
40 Double Dumbbell Power Cleans
800m Run
40 Double Dumbbell Push Jerks
400m Run
20 Strict Pull-Ups
Body Armor
Alternating Tabata for 16 Sets (8 Rounds):
:20s Max Sit-Ups, :10s Hollow Hold
:20s Max Glute Bridges, :10s Glute Bridge Hold
The above amounts to one “round”, and also 1:00 on the clock. Eight rounds in full. Not for tracked score.
NO EQUIPMENT VERSION
“White Knuckles”
For Time:
20 Odd-Object Rows
400m Run
40 Odd – Object Ground to Shoulder
800m Run
40 Odd-Object Shoulder to Overhead
400m Run
20 Odd-Object Rows
Body Armor
Alternating Tabata for 16 Sets (8 Rounds):
:20s Max Sit-Ups, :10s Hollow Hold
:20s Max Glute Bridges, :10s Glute Bridge Hold
