October 20, 2016

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