21 Oct October 20, 2016 Posted under: Workouts STRENGTH: 3 rounds for quality, 1 min at each station Min 1: 10 x ring dips Min 2: 20 x Dumbell walking lunges Min 3: Max reps double unders/double under practice WOD: For max reps, (or cals): 4 minutes of row (for Calories) Rest 60 seconds 3 minutes of double unders Rest 60 seconds 2 Minutes of back squat Rest 60 seconds 1 minute shoulder to overhead