4/16/19

Warm Up

  • 20 KBS
  • 10 Strict Pull Ups

Tabata Ring Holds 6 Rounds 30s on and 30s off

  • extension
  • bottom of the dip

Sprint Dynamics

Strength  12 min Push Press 10-5-5-5-5-5

WOD 2 Rounds  16 min cap

  • Run 800m
  • 21 Dumbbell Push Press 50/35s
  • 15 Burpees
  • 9 Bar MU