WARM UP:
400 M. Run or Row
3 Rounds
10 Pass Throughs
10 Good Mornings
10 OHS
5 Inch Worms
10 Scorpions
Then:
Mobility
SKILL:
EMOM 10
ODD: 7 Strict C2B Pull Ups
EVEN: 5 Strict Ring Dips w/ a 3 Sec. Negative
WOD:
“OXIDATIVE 18.3”
10 Rounds (Every 3 Min.)
15/12 Cal. Row
15 KBS (70/53) (53/44) (44/35) (35/26)
5 Bar Muscle Ups
*Adjust reps to stay within the time frame.
**Sub. BMU for 10 Burpee C2B Pull Ups accordingly.
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