7/11/19

Strength

3 Rounds

Max Effort Pull-Ups 30 Sec. Rest 30 Sec

Max Effort Ring Dips 30 Sec. Rest 30 Sec.

Max Effort Toes to Bar 30 Sec. Rest 30 Sec.

Scale accordingly to be challenging

WOD

Crossfit/Konafit

3 rounds for Time

30 Air Squats

20 Russian Single Arm Kettle Bell Swings 53lb./35lb. 10 each arm

200m Run

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Kirk Henry