SUNDAY

CrossFit WOD:

1000 meter row

100 double unders

10 bar or ring muscle ups

800 meter row

80 double unders

8 bar or ring muscle ups

600 meter row

60 double unders

6 bar or ring muscle ups 

400 meter row

40 double unders

4 bar or ring muscle ups

200 meter row

20 double unders

2 bar or ring muscle ups

LEVEL 1:

3 RDS:

500 Meter row

50 single unders

10 pull ups

10 bench dips

**** Substitution for 1 bar or ring muscle up is 2 pull up + 2 ring dips