Warm Up:
2 RFQ of:
12 Push Up/
8 Each Single Arm Ring Row/
12/10 Calorie Air Bike
@ Easy pace; Rest 90 Seconds before B
– 5 Minute Time Cap
Lift:
B: Shoulder Press (12@80-85 + 10@90-95 + 8@100-105%)
+
C: Weighted Pull-ups (3 @65/75/80/85/75/65%)
+
D: Ring Dips (3 X 60% + 1 X 50%)
Metcon:
For Time:
500M Row (5/3)
+
3 Rounds of:
12 Box Jump Over (24/30″)/
15 WallBall (14#-9’/20#-10′)
+
500M Row
