CrossFit Workout Of The Day 5/12/2016

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Gymnastics Alternating 15 min EMOM:

1)40 seconds Hollow Rock

2)45seconds strict HSPU or HSPU negatives or HS hold

3)50 seconds double-unders or double-under practice


4 rounds for time of:
Run 400 meters
5 burpee muscle-ups*

If you’ve got a 20-lb. vest or body armor, wear it.

*sub is 15 burped-box-jumpovers