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