Monday, November 9, 2009

Rain Rain go away!

Warm up: 5ohs, 5 pull up, 5 ring dip, 5 ghd back ext, 5 abmat situp, 3rounds

Str- 3x3 bench or shoulder press

go to failure on your 3rd set


WOD

Run 400 meters

40 Box Jump

20 HSPU

40 Wall Ball

20 Ring Dips

40 Squats

20 Push Press

40 Burpees

20 Pull ups

Run 400 meters

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