Tuesday, November 22, 2016

 In WOD

Warm Up:  400 Meter Run Followed By 3 Rounds

Bear Crawls across the box

15 Jumping Jacks

10 Walking Lunges

5 Strict Pull Ups

Weightlifting:  Back Squat

5 X 5 @ 70%

2 X 3 @ 75%

2 X 2 @ 80%

Strength: Seated Dumbbell Press

3 X 10 (AHAP)

Gymnastics:  Max Effort Dips

WOD:  For Time

Do in any order you would like to completion

50 Pull Ups

100 Sit Ups

50 (HR) Push Ups

100 Air Squats

50 Double Unders (1 Burpee for each break taken during double unders)

 

 

 

 

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