Wednesday, April 12th, 2017

Chris aka Fear the Beard making dumbbell snatches look easy!!!

 

Warm Up

400m Run
10 Iron Cross
20 Pass Throughs

 

A) Strength/Skill

12 Min EMOM

Min 1: 8 Strict Pullups
Min 2: 10 Single Arm RDL with Kb 45/35
Min 3: 5 HSPU

 

B) WOD

3 RFT:

40 Double Unders
30 Front Squats 75/55
20 Shoulder to Overhead
10 Ring Dips