Mon WOD 09.24.18

Mon WOD 09.24.18

Mon WOD 09.24.18

5:30am Class

15min AMRAP of:

Run 100m

30 Air Squats

9:30am, 4:30pm, 5:30pm, 6:30pm, 7:30pm

WARM UP

EMOM for 10min

100m Run

Alternate between

5-10 Strict pull ups

5-10 Strict Ring Dips

WOD

Team Series Event 3

21-15-9 reps for time of:

Pull-ups

Deadlifts

Men: 225 lb.

Women: 155 lb.

Scaled Option

21-15-9 reps for time of:

Jumping pull-ups

Deadlifts

Men: 135 lb.

Women: 95 lb.

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