2018-03-12 WOD

WARM
late. missed the whole thing. bad crossfitter!

MAIN

A. 10 min EMOM
{
Odd: 20s Ring L-sit
Even: 2 Strict MU (Rx was 5)
}

B. 4 rounds. 45s on, 15sec off, last minute is rest (5 min per round)
{
treadmill run: 33,30,35,35
dips :12,12,13,15
rope climbs: 3,3,3,3
DUs: 60,60,60,60 (2-3 sets each time)
}

Accessory

C. 3 rounds, not for time
{
10 banded face pulls w 2 sec pause
8/arm kneeling KB OH Press
8 barbell glute bridge w 2 sec pause
}

D. 3 rounds of GHD situps
15,10,10