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
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