image-3CFE:

MOB

DYNWU

WOD:

18 Rounds

60s Run

20s Rest

Finish 18 Rds with 50 Burpees 

 

 

 

CF:

MOB

DYNWU

A. GWOD

CTB Pull-ups

3 by 6 for Women. 3 by 10 for Men.

Weighted Pull-ups

2 by 3 for Women (10#). 2 by 8 for Men (25#)

 

B. Front Squat

6-4-4-3-2-2-2

 

C. For Time:

50 Abmat Situps

40 DL (165/95)

30 Cleans (165/95)

20 Push Jerk (165/95)

10 Ring Dips

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