July 4th, 2016

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Today’s WOD

EMOM x 8

Odd: Muscle up + 3 extra dips/Pull up work x 5

Even: Hollow hold x 20-30 sec

+

With a partner – complete 5 rds each:

Run 400m/Row 500m

50 DU’s

20 Push ups

*partner 2 doesn’t start until partner 1 completes the run/row

 

Notes:

  •  pull up work can be weighted, negatives, plank pulls etc
  •  try to get 5 rds done as fast as possible…won’t be much rest!

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