Dec.9/15


Strength: MU/Pullup

A - 3 min EMOM

5 strict pullup (your choice reg or c2b)

B – 3 min EMOM

5 strict dips

C – 3 min EMOM

1-3 MU (bar or ring)

** if you can’t do a MU: 2 BB row (55/75)+ 2 Box Dips

WOD

Beep Test

15 min EMOM

5 Thrusters (55/75)

5 Pullups

5 burpees

** if you fail to complete 5 reps for each movement within the minute, drop the reps to 4 and continue. If you can’t complete the 4’s, drop to 3 ect

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