2018-08-29 WOD

WARM
std warmup
2 min airdyne

MAIN

A. 10 min EMOM
{
5 ring dip (5 unbroken for 9 sets, broke on last set)
5 pullup (first 2 min, strict, then kipping, last 4 min were 4 pullups)
}

B. 5 rounds, each a sprint of 1:15, starting each on the 4 min mark
{
8 Hang Power Snatch 75# (Rx was 10)
6 burpee over bar (Rx was 8)
remainder (~45s-1:15 - so 30s or so), cals on AirDyne
}
cals: 13,14,13,13,14

C. 4 rounds, not for time
{
rotation hold Squat 40s
chinup over bar hold 30s
HSHold 20s
Weighted plank 45# 30s
}