11-9-16

Warm Up: – AMRAC 8

7 kb swings

7 kb goblet squats

7 deficit pushups @ 45/25

15 sec HS hold

200m run

Strength: – Dips

8 X 1 weighted dips

*between sets complete 30 sec TU/DU practice*

WOD: – For Time:

Buy In: 400m run

21 – 15 – 9

Kb swings @ 70/53

Strict ring dips

Wallballs @ 20/14

Share