Wednesday 8/29/17

Warm Up

300m Row 
then 4 min AMRAP
10 partner medball chest passes
5 jumping ring dips
5 ring rows
5 superman/hollow rock

Skill

Pull up progression Circuit

WOD

0-5 mins 800m Run AMRAP dips
5-7 mins Rest
7-11 mins 400m Run AMRAP push ups
11-13 mins Rest
13-16 mins 200m run AMRAP dips