Lundi 11 Juillet 2016

A] Warm-up

B] Running

4 sets not for time of :

200m @ 90 %

200m @ 50 %

50 double-unders

accumulate 30 seconds of ring hold *

1min rest

Note: * Lock arms on the top position of the ring dips

C] Wod

For time:

9 front squats @ 165/115

21 ring dips

15 front squats @ 165/115

15 ring dips

21 front squats @ 165/115

9 ring dips