A) (w/ Band if needed):
Performance:
5 Sets
2 Strict Ring C/U
1 Strict MU
2 Pausing Ring Dip (2s @ bottom)
Rest 2 min
Fitness:
6 Sets
4 Mixed Grip Pullups
Switch Grip each round
Rest :90 b/t sets
B)
Performance:
8 Sets of  :10 AirBike Sprint for Peak Watts
Rest 2:30 b/t
Fitness:
21 min EMOM:
Min 1- 15-20 DB Hang Power Clean
Min 2- 10 Burpee
Min 3- 12/10 Cal Row

 

Categories: WOD

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