Bear Canyon CrossFit – WOD
Strength
Pullup/Dip Bravo (10 Rounds for reps)
5 Weighted Pullup
5 Weighted Dip
EMOM 10 Mins
Weight Vest or Dip belt.
If you are still working on regular pullups, Choose a harder modification for the pullups and dips. If you cant maintain 5, then pick something you can complete 3/3 of each.
Metcon (Time)
15 Rds.
30 DU
10 Wallballs 20/14
*same reps for singles not double
20 Min Cap