WOD for Wednesday, Nov 4:

SKILL WORK

4 round EMOM (12 minutes)

A) 5-8 strict pull-ups

B) 5-8 Ring dips

C) 20-40 double unders


METCON

9 minute AMRAP

  • 12 Burp over box 20/24”

  • 10 knees to elbows

  • 8 Renegade row 35/50 (25/40)


Ooohh! That’s how you do it! 😳




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