WOD 21/01/16

HEAVY:

15′ TO BUILD 3 RM  DEADLIFT

WOD:

14′ TIME CAP

5-10-15-20-25  RING DIPS
20-40-60-80-100 DU

IN THE REMAINING TIME:

MAX.EFF.  LEGLESS ROPE CLIMB

WOD 21/10/15

HEAVY

EMOTM 10′

EVEN: 6 Strict Ring Dip

ODD: 9 Kipping Ring Dip

WOD

TIME CAP=12′

50 Pull Ups
50 Double Unders

30 Wall Ball Shot @ 9 / 6
30 Double Unders

10 Burpees Box Jump Over @ 24″/20″