140806 Wednesday

Day 3
WOD 140806

warm-up – Coach’s Choice

EMOM for 10:00 of:
on the evens – 5 pull-ups, weighted – OR – strict
on the odds – 30 seconds of burpees

@ 10:00…
EMOM for 10:00 of:
on the evens – 150m row
on the odds – 30 seconds of shoulder to overhead @ 75/45, no ghost riding

@ 20:00…
EMOM for 10:00 of:
on the evens – 30 seconds of ring dips – OR – bar muscle-ups – OR – ring muscle-ups
on the odds – 30 seconds of barbell squats (75/45) – back squats – OR – front squats – OR – OHS