Warm Up
Short Dynamic Warm-up
EMOM 9
Mins 1/4/7 - 10 Pistols
Mins 2/5/8 - 5 Muscle-ups OR 10 Ring Rows
Mins 3/6/9 - 40 Doubles
Skill
WOD Demo
Metcon
"The Tom"
6 rnds:
400 m Run
25 Burpees
*set up under a ring or the pull-up rig so that it is 1 foot above your reach. Jump and touch the bar for each burpee rep.
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