Wednesday: A) 3 sets not for time 6-10 alternating pistols w/:01-:02 pause in the hole - messy...especially on the right! 5 dragon flags B) 1 squat clean from :02 pause just below the knees build to a heavy single for the day 230 C) 5 rounds steady 4 strict ring dips 4 strict pull-ups 4 kipping ring dips 4 kipping pull-ups 16 wall balls, 30 to 10 16 row calories 14:53 D) 3 rounds for time 30 double-unders :30 double kettlebell front rack hold (no carry, just hold w/hands together @ sternum and elbows down @ sides), 53/hand 2:55 #crossfit #crossfitmasters

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