Big Thompson CrossFit WOD 17.6.9

CrossFit

Strength/Skill
Running Form & Technique
Then
Ring Apparatus Form & Technique
W.O.D.
E4MOM 24 minutes (Every 4 Minutes On the Minute)
400 Run
10 Ring Rows for athletes whom performed muscle ups yesterday
10 Ring Dips/Matador Dips/Box Dips for athletes whom performed pull ups yesterday

Within 4 minutes complete a 400 sprint and 10 rings, and then rest the remainder of the minute.

If an athlete did not complete yesterdays WOD they will perform ring dips or a scaled movement for that.