WOD 04-03

20′ to find 3RM of Weighted Strict Pull Up 

for Beginners: 15′ EMOM:

or 3 Heavy Ring Rows

or 3 Pull Up with band

 

“Black and Blue”

5RDs for time:

10 Power Clean @60/40 kg

10 Burpees

Time Cap 10′

 

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