WOD 4/14

A. 12:00 Alt. EMOM

Min 1 – :10 WF Handstand Hold
Min 2 – Rower Pike Up: 3 reps @ 3333
Min 3 – Strict Ring Dip: 3 reps @ 33X1
*If you have muscle-ups muscle-up in to the first rep

B. 12:00 EMOM
3 Kip CTB Pull-ups
5 KBS @ 24/16
5 Box Jump Step-down 24/20
*Sets completed under :30 recorded
*If set isn’t completed under a minute rest the following minute

***Coach Wes outlines this cycle of training >>> [Get the details]

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“Every successful individual knows that his or her achievement depends on a community of persons working together.”-Paul Ryan