Monday 13th June 2016 – WOD

12th June 2016

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WOD 1

MOTH: Strict Pull Up Strength

EMOM:

  • 30 sec Strict Pull Up 
  • 30 sec Strict Chin Up
  • 10-30 sec Hold Top Position

10 min EMOM rotate through:

  • 10-30 sec Top of Ring Dip Hold 
  • 10-30 sec Bottom of Ring Dip Hold
  • 1 Length of the Box Lunge Walk 
  • 15 KB Deadlift @ 24/20kg
  • 1 Length of the Box Broad Jump

 

WOD 2

5 rounds for time:

  • 15 Ring Dips 
  • 10 Burpee Box Jump@ 24/20″
  • 5 HR Push Ups

*13 min cap

 

 

 

 

 

 

 

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