March 13, 2013

25 x ring dips

25 x walking lunge w/KB overhead (left arm)

50 x hand to hand KB swings

25 x walking lunge w/KB overhead (right arm)

50 x pull ups

25 x ring dips

OLYWOD

High hang power clean 3 x 5 @ 70% 1 x 2 @ 90%

For time: 21-15-9

Burpees

Dumbbell push press