Maureen MOTM WOD

Competition Class

Strength

GYMNASTICS

3 Sets:
Max Strict Dips
Max Strict Pull-ups
Max Strict Dips
Rest 2 Minutes Between Sets

For Time:
30-20-10
Cal Assault Bike
Sandbag or DBall Squats (bear hug)
*load should be such that you can do 10 UB but not 20

UPPER STRENGTH

14min EMOM
odds: 1 Bench Press
evens: 3 DBL DB/KB Bent Over Row

MetCon

CLASS

1000m run

Then 10 rounds of
10 DBL DB Box Step Overs 50s/35s
10 Burpees
10 DBL DB Front rack lunges 50s/35s
10 KBS 53/35
10 Wall Balls 20/14
Then 1000m run to finish

*45min time cap