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August 10, 2015

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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

 

 

 

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