IMG_6823CFE:

MOB/DYNWU

5 RFT:

600m Run

50m Heavy Sled

10 Broad Jumps

 

 

CF:

MOB/DYNWU

 

A. DL

5 by 3. Then 3 by 1. 

Failure or 1RM.

 

B. For Time:

300 KB Midline Carry (53/35)

*Do NOT let KB fall below the Chest. 

250m Row 

21-15-9

Box Jumps (24/20)

3-2-1

Muscle Ups or Progression or Pull-ups and Ring Dips 1:1 Ratio

500m Row

3-2-1 

Muscles Ups or Progression or Pull-ups and Ring Dips 1:1 Ratio

21-15-9

Box Jumps (24/20)

250m Row

300m KB Midline Carry (53/35)

*If KB starts to fall below the Chest please set it down and Re Situate. Hold KB tight across chest and upside down with Bell Up in Air and Handle towards Ground.

 

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