WOD Wed 6-28-17

CROSSFIT

SKILL:

EMOM 10

ODD: 7 Strict C2B Pull Ups

EVEN: 5 Strict Ring Dips w/ a 3 Sec. Negative

WOD:

“OXIDATIVE 18.3”

10 Rounds (Every 3 Min.)

15/12 Cal. Row

15 KBS (70/53) (53/44) (44/35) (35/26)

5 Bar Muscle Ups

*Adjust reps to stay within the time frame.

**Sub. BMU for 10 Burpee C2B Pull Ups accordingly

HIT-CON

500m Row Sprint

Rest/Reset
5 Rounds For Time
20 OH Plate Walking Lunges

5 Burpee to Plate

Rest/Reset
500m Row Sprint

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