3-3-14

Warm Up: – AMRAC 8

5 T2B

10 burpees

12 kb swings

15 back extensions

Skills: – Kipping Pullup practice – 15 min

Weighted Dips (10 min cap) 

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

WOD: – 4 rounds for total reps

AMRAP 30 sec – DL @ 135

Rest 20 sec

AMRAP 30 sec – DL @ 155

Rest 20 sec

AMRAP 30 sec – K2E

Rest 20 sec

AMRAP 30 sec – Back Squat @95

Share