Wednesday

WOD

A.) 4 Sets of:
3 Weighted Dips
3 Weighted Pullups
Resting 90-2min between sets.

B.) 10min Bar Muscle up practice or 2-3 EMOTM for 10min.

C.) AMRAP 8min:
Option A:
1 Wall Climb
2 Bar Muscle Ups
4 Hand Release Pushups
8 Over the Box Jumps

NOTE: Wall Climbs will increase by 1 rep each round & go back to 1 after the 3rd round is completed. E.g Rnd 1- 1,2,4,8 Rnd 2 - 2,2,4,8 Rnd 3 - 3,2,4,8 Rnd 4 - 1,2,4,8.
Option B:1 Wall Climb (ascending the same as option A)
4 Hr Pushups
6 CTB Pullup
8 OTB Jumps