Monday 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