9-29-14

Warm Up: – AMRAC 8

5 wallballs

5 burpee knee tucks

5 pullups

5 L-arm medball step-ups @ 20″

5 R-arm medball step-ups @ 20″

Skills: – In as few sets as possible complete:

40 Ring Dips

40 Ring Rows (elevated feet if possible)

WOD: – 5 rounds for time:

10 strict HSPU

20 GHD situps

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