Dec.8/14

Strength: Ring Dips with a pause

              3-3-3-3

              with a pause at the bottom of the dip.

              10 minutes 

 

WOD:

 

5 min AMRAP

15 KB Swings

15 Burpees

 

3 min rest

 

5 min AMRAP

7 Ring Rows

7 HR Push-ups

 

3 min rest

 

5 min AMRAP

10 Wall Balls

10 Sit-ups

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