100930

Thursday

Warm Up:
400 m run
3 Rounds:
9 pullups
9 ring dips
These sets are unbroken. Use a partner for spotting and do not drop from bar until all pullups are completed. The same goes for sets on the rings.

THEN:
15 pass thrus
15 Overhead Squats

Load Bar and warm up to front squat weight

WOD:
Five Rounds for Time
Row 250m
135lb/95lb Front squat, 10 reps
15 GHD sit ups
20 Box jumps, 24 in./20in.

Jason Khalipa 14:03, Chris Spealler 14:29, Kristan Clever 14:59 (95lb, 24in.) Elyse Umeda 16:35 (95lb, 20in.)
Kim Malz 22:44 (105lbs, 24in.)
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