3x FAST Strict Pull Ups

If you are slow at BW, use a light band for assistance. If you are fast at BW, use a light band for resistance.





400M Row

40x Alternating Box Step Ups

Wear a weight vest OR DBs for Step Ups. Front Rack Step Ups (25/15#) / Low Carry Step Ups (50/35#).


This WOD is brought to you by my friend, Sam Hovda, founder of @insighttrainingllc. Here is the story behind the WOD: “This is the workout that I was doing one year ago while training for my first #backcountry #elkhunting trip and I had a stroke. Don’t worry, it wasn’t the workout, haha. Workingout is what made my residuals so minimal.”