11.13.13

WEDNESDAY

warm up– 3x500m Row (3min rest)

Strength:

20min EMOM of:

EVEN- 2 Med Ball Ring Muscle Up…10/6

ODD- 3 Front Box Squat…225/145

Metcon:

5 Rounds of:

5 Ring Muscle Ups

15 High Douoble Dip Wall Balls…20/14…12/10

3min Rest

For Time