WOD for 6/30


A. EMOM 8:
– Push Press + Split Jerk
**(Pause three seconds in the receiving position)
**(80-85% of Push Press)

B. Starting with 0:00 on the clock complete
– 800m run
– 30/20 Pull Ups (comp 15/10 muscle ups)
– 400m run (comp 800 run)
THEN when the clock hits 12:00 minutes complete
– 800m run
– 30/20 Ring Dips (Comp 15/10 muscle ups)
– 400m run (comp 800 run)
**Time Cap: 24:00**

Olympic Lifts