Monday, 6/23/2014

Warm up: Choice

Strength:  None

WOD:  On the minute for 20 minutes:
             Odd minutes: 1,3,5,7,9,11,13,15,17.19
             -7 Supine Ring Pull ups
             -5 Bar Dips
             -7 Knees to Elbows
             Even minutes: 2,4,6,8,10,12,14,16,18,20
             -10 push ups
             -5 pull ups
             -10 ab mat sit ups

For every round not completed in the minute, count a penalty.
After the 20 minutes do 7 burpees for every penalty.

Post # of penalties.