warmup:
dynamic
400m run
windmill to oh walk to oh squat, l/r
bear crawl with sand bag flip, l/r
x2
WOD 1:
3-3-3-3-3
dual bell floor press
WOD 2:
12 minute amrap
25 rings dips
25 rope pulls
30 yard yoke push
15 americans
EXTRA CREDIT:
rope undulation match of death
30 seconds of pain
x2
24's
ReplyDelete2 rds plus 25 dips with
black or red band, 24k
rope death match was tough
but this is redblack son.