Monday December 3, 2018

December 3, 2018

 

SWOD:

Emom for 8 min (4rds) 

1- 7 ring pull ups 

2- 7 ring dips 

Athletes that can do ring MU will do 

Emom for 6 min 

3 ring MU (or less of needed) 

 

Back squat 

6@75,4@80,2x2@85 

 

WOD:

Emom 

1-50 Dubs 

2- 20 dumbbell snatches 50/35

3- 50 dubs 

4- 20/ 14 cal row 

5-50 dubs 

6- 20 ttb 

7-50 dubs 

8- 20/14 cal row 

9- 50 dubs 

10- 20 dumbbell snatches 

 

At the end perform 1 burpees per rep left on the table

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