May 23rd Riptide CrossFit Workout of the Day

WARM UP
800 m Run
PRE WOD
Strength
Strict pull ups 3 x Max effort
Pendlay rows 3 x 10 (heaviest possible)
Ring dips 3 x Max effort
WOD
AMRAP 12 mins (WG)
10 Hang power snatches (75/45)
10 Hand release push ups
CORE
CORE: 50 Bar rollouts (Evil wheels)

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