Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Ring Dips (No Measure)
4 Sets
Max Effort Reps – 2
into 0:30 Hold
[Each Reps 3 Second Negative]
[Rest as needed]
WOD (AMRAP – Reps)
AMRAP 15:00
5 Burpee Pull Ups
25 Air Squats
– Increase he Burpee Pull Ups by 5 Every round
At 15:00 –
800m Run For Time