Skill & WOD For Friday Jan. 27, 2017

With a running clock
3x ME(unbroken) sets with rest between of:
ring dips
dubz
hspu
Fitness:45 sec rest
RX :30 sec rest
Competitor :15 sec rest
Scale as needed: Dip stations,Bar hops, inverted box etc.
WOD:
Fitness:
4 RFT:
3 Squat Cleans @No more than 75/105
7 Bar Facing Burpees
200m Run
7 Pullups
6 Knee Raises
200m Run
RX:
4 RFT:
3 Squat Cleans @105/155
7 Bar Facing Burpees
200m Run
7 Pullups
6 T2B
Competitor:
400m Run
“4 RFT:
3 Squat Cleans @155/225
7 Bar Facing Burpees
200m Run
7 C2B Pullups
6 Knee Raises
400m Run”

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