29 September 2015

 

Skill

EMOM 6

On Ramp/L1: Dip Support hold 5-10 sec

L2/3- 6 ring dips

WOD

5 RFT

14 KB Clean (7 each arm L3/2-2/1.5 OR/L1- scaled)

14 Goblet Squats

Run 400m

On Ramp: 3-5 rounds for time, 100-200m run