Wednesday – 160316

SWOD

EMOM for 10 min:
Odd – 5 Strict Handstand Push Ups
Even – Strict Chin Ups (6-8 reps)

WOD

For time (18 min cap):
400m Run
27 Russian KB Swings (70/55)
21 Ring Dips
5 Rope Climbs
400m Run
21 Russian KB Swings (70/55)
15 Ring Dips
3 Rope Climbs
400m Run
15 Russian KB Swings (70/55)
9 Ring Dips
1 Rope Climb

Cash Out

100 Double Unders with a 3 Burpee penalty every time you stop or miss (5 min cap)

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