WOD 12.20.13

Strength / Not for time

3 x Max Effort / Max Reps Dips
( use rings, matadors or box )

WOD

With 15 minutes on the clock…

Row 500 meters then,

With the remaining time an AMRAP of…

3 x Hang Power Clean (135/95)
1 Pull Up (increase by 1 rep every round)

After WOD cash out with 100 Ab Mat sit-ups

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