May 21st, 2019

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Another Awesome turnout for our Holiday WOD! Thanks to everyone who came out.

Today’s WOD

10 Rounds, with 1 Dumbbell

100m run w DB

5 Weighted Chin Up

5 Weighted Dip

Everytime the DB touches the ground, perform 5 Burpee over the Dumbbell

20 Min Cap

Score: Time to Complete Intensity

Scaling:

 

  • 100m Run → Reduce distance → Row

 

  • Weighted Chin Up → Strict Chin Up → Banded Chin Up → Ring Row
  • Weighted Dip → Strict Dip → Banded Dip → Tricep Push Up → Box Tricep Push Up

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