Wednesday Oct 13 2010

Warmup & Skills:

2 x through circuit:

  • Run 400m
  • 10 Knees to Elbows
  • 10 Jumping Muscle Ups / Progressions
  • 10 Back Extension (NOT hip extension)

WoD:

AMRAP 15 Minutes:

  • 7 Ring Dips
  • 7 Pullups
  • 7 Kettlebell Swings (32/24k)