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SWOD

2 ROUNDS: 

3 REPS CLEAN WITH PAUSE 2” OFF GROUND 

5 RING DIPS 

Then 3 ROUNDS: 

3 CLEAN EXTENSIONS 

MAX REPS PUSH UPS

WOD

2 ROUNDS:

2 MINUTE CAP:  300m Row, MAX REPS: Bar Muscle Ups

REST 3 Minutes

2 MINUTE CAP:  300m Row, MAX REPS: Muscle Snatches 

REST 3 Minutes

QOD

What is one favorite thing you do by yourself?

 

Sarah Pope