For Time:

800 M Run

21 Strict Pull Ups 

21 Ring Dips

400 M Run

15 Strict Pull Ups

15 Ring Dips

200 M Run

9 Strict Pull Ups

9 Ring Dips

*Pull Ups can be substituted with Ring Rows

*You may need an extra band if you normally kip with a band on regular pull up workouts


Please make every effort to get to one of the WOD classes tomorrow (Tuesday) for the first run at the Bison Benchmark #2.  Same rules apply here….whoever improves the most from attempt one to attempt two will have the WOD named after him or her.  We will give it another shot at some point after July 4 weekend.