SWOD
Superset A & B
A. Strict Pull-ups
5 x Max Rep
B. Ring Dips
5 x Max Rep
REST as needed.
WOD
2 rounds for time of:
50 Wall Balls, 20/16 lbs, 10/9 ft
15 Burpees
If Time Allows..
Accumulate 5 minutes of a plank hold.
Every time you break there is a penalty, 150m sprint row.
Superset A & B
A. Strict Pull-ups
5 x Max Rep
B. Ring Dips
5 x Max Rep
REST as needed.
WOD
2 rounds for time of:
50 Wall Balls, 20/16 lbs, 10/9 ft
15 Burpees
If Time Allows..
Accumulate 5 minutes of a plank hold.
Every time you break there is a penalty, 150m sprint row.
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