WOD

CrossFit

Stength/Skill:

5-4-3-2-1
Strict Ring Pull ups
*3 second pause at the top and bottom of pullup
Strict Ring Dips
*3 second pause at the top and bottom of dip

Followed by:

“Kelly”
5 Rounds for time of:
400m Run
30 Box Jumps, 24/20
30 Wall-Ball Shots, 20/14

Time Cap – 35:00

Phoenix Fit

Strength/Skill
Deadlift
12:00 to find a 5RM

Followed by:
50 Wall Ball
50 Deadlift 95/65
800M Run