A- 4min
AMRAP- max HSH or walk
B- 4min
AMRAP
rMU complex
1 srict ring pull up + 1 rMU + 1 dip
If you are not able to do MU's 1 sRPU + 2 kRPU
C- Modified
Regional WOD 3
For time
13min time cap
3 rMU
8 HSPU or 25ft HS walk
12 pistols
3 rMU
8 HSPU or 25ft walk
24 pistols
3 rMU
8 HSPU or 25ft walk
48 pistols
Endurance WOD
Forefoot WU
10 X 400m alternating between Threshold and Interval paces.
Equal recoveries between each
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