Tuesday, 10/21/2014

Warm up:  5 minutes on bike, then roll out for 5 minutes.
                  Then 3 rounds
                   -30 Double Unders
                   -10 Burpees

Strength:  IN WOD

WOD: Complete entire cycle 2 times For Reps
            30 seconds on 30 seconds off:
            2x Bench Press 135# / 75#
            2x Pull ups
            2x Ring Dips (Scale with bar dips if needed)
            2x Strict Press 75# / 45#
            2x Burpees

After 2nd set of burpees, rest 30 seconds and immediately start at bench again for second cycle.

Post total reps for each movement.