Warm Up: – 2 rounds NFT
25 goblet squats @ “medium”
20 reverse lunges @ “medium”
15 T2B
10 alt arm thrusters @ “medium
Strength: – In 20 min complete:
50 ring dips
KB swing ladder (20 unbroken)
starting @ lightest & work up
WOD: – Last comp: 10/7/13
4 rounds for time:
10 Deadlifts @ 200/155
10 burpee box jumps
Bridge Run
