Thursday, September 29, 2016

 In WOD

Warm Up:  5 Minute AMRAP

10 Wall Balls 20/14

20 Double Unders

10 Wall Ball Sit Ups

Weightlifting:  Bench Press

Warm Up with 5,4,3,2,1, Rep Count

3 X 3 @75%

3 X 3 @80%

Strength:  12 Minute EMOM

Even – 10 Dumbbell Thrusters

Odd – 10 Pull Ups

Gymnastics:  Max Effort Ring Dips X 2

WOD:  4 Rounds For Time

30 Air Squats

40 Walking Lunges

7 Knees to Elbows

10 Single Arm KettleBell or Dumbbell Snatches (10 on each side)53/35

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