Wednesday, September 7, 2016

 In WOD

Warm Up:  6 Minute AMRAP

10 Pull Ups/ Ring Pull Ups

10 Push Ups

10 Lunges

10 Sit Ups

Weightlifting:  Deadlift

1 X 4 @ 50%

2 X 3 @ 55%

1 X 2 @ 60 %

1 X 1 @ 65%

Gymnastics:  Max Effort Dips X 2

WOD:  10 Minute AMRAP

15 Wall Balls 20/14

30 American Kettle Bell Swings 53/ 35 (scale=Russian KBS)

30 Double Unders (90 singles)

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