January 26, 2016

Warm Up

3 min row

8 OHS PVC- Bar

8 Pull ups

:10 sec HS hold

x2

Strength

10 Min EOMOM:

Even: 3 OHS @ 70%-75%

ODD: 5 Pendlay Row

WOD

Buy In: 30 Cal Row

Inverted Burpees

30 Box Jumps 24″/20″

2 Inverted Buprees

20 Box Jumps

2 Inverted Burpees

10 Box Jumps

2 Inverted Burpees

Buy Out: 30 Cal Row

Cool Down:

12 GHD sit ups + 5 Ring Dips

3 rds NFT

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