Kaikabear is back in his Upcountry cave. Welcome home!

071515 WOD

A. 5:00 time cap

200 double-unders / 400 singles

EMOM 5 sit-ups / 5 v-ups

B. Press 5/3/1 – week 3 | month 3

75% x 5

85% x 3

95% x 1+

Subset: 3 x ME supine rows

C. For time:

10 rounds of

“Cindy”

5 pull-ups

10 push ups

15 air squats

>> On-Ramp

For time:

8 rounds of

5 ring rows

10 modified push-ups

15 air squats

D. Cash out

3 x 300-meter sprint with 1:30 rest between each

1:00 / side pec smash with lacrosse ball