Tabata Parallel Bar Pass Through (Every Repetition Counts)

Rest as needed then,

Complete Three Times:

As Many Rounds As Possible in 5:00 of,
21 Wall Ball Shots
15 Pull-ups
9 Ring Dips

Note: Rest up to 5:00 between rounds. Men’s Wall Ball weight is 20lb. and women’s is 10lb. Both Men and Women will use the 10 foot target. Modifications for the Ring Dip will be standard Bar Dip and Parallel Bar Dips. This is a super challenging workout that was completed during a recent Competitor WOD. It’s gonna be a good one!



Wednesday Special Programs

CrossFit Light (5:00 PM – 6:00 PM at Krav Maga)

Complete up to 5 Rounds of this Circuit.

Assault Bike, 1:00 at 50 – 70 RPM

30 Slam Balls
15 Goblet Squats
10 Push-ups or  Dips

Krav Maga Phase A (6:15 PM – 7:00 PM at Krav Maga)

Krav Maga Phase B (7:15 PM – 8:00 PM at Krav Maga)


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