Monday

Screen Shot 2014-09-07 at 12.34.43 PM
Maz testing out the Ear Bubs…loud music is no problem now.

WU

  • 5 min Dynamic
  • Take 2 mins  to find a pull-up weight/band that gets you to failure for 5-8 Reps

WOD – OBJ: Strength/Power Endurance

AMRAP 10 Mins  DH Pull-ups
*Please keep track of reps cause if you get over 50 Reps you will increase resistance for the next time we test this.

5 mins off to warm up ring dips

AMRAP 10 Mins  Strict Ring Dips
*Likewise keep track of reps cause if you get over 50 Reps you will increase resistance for next time.

then

With a partner (alternate rounds) 

20 Rounds For Time:
12 Wallball

3 Shuttle Sprints

*must tag partner before wallballs commence.

Cooldown
1 mile conversational run

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