Tuesday the 13th

13
I.
(a) Dip to Upper Arm Support 3 x 8
(b) Nose-to-Wall Handstand Hold 3 x 60s
(c) L-Sit 3 x 30s
II.
EMOM (10)
Snatch + Overhead Squat (75%)
III.
8 Rounds
Run 100 Meters
1 Muscle-Up/5 ring Dips
4 Push Press (115/75 #)
8 Burpees Over the Barbell
4 Push Press (115/75 #)
1 Muscle-Up/5 Ring Dips
Rest 30s
IV.
(a) Chinese Rows 3 x 5
(b) Weighted Sit-ups 3 x 8 (25/35#)

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Filed under crossfit, crossfit military, EMOM, Olympic Weightlifting, strength & conditioning, WOD

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