JULY 19 2017

Wednesday: Skill EMOM + Mixed MAP (MWG)
A) 15 Min EMOM:
Min 1: 10 Butterfly Pull Ups (kipping if can’t do butterfly)
Min 2: 1 Rope Climb to 15′ (2 if really proficient)
Min 3: 5-10 Kipping Ring Dips
+
B) 8 sets of:
200m Run
10 WB @ 20/14lbs to 10ft
10 Hand Release Push Ups
rest 1:1

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