April 20, 2016 

April 20, 2016

Warm Up-

3″ Jump Rope Warmer

2 RNFT:

10 Barbell Strict Press

:30 PVC Complex

5-10 Strict Pull ups, or 10 Ring Rows

:30 Ring Dip Hold (locked out at full extension)

Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 3-5 reps

Goal is to establish a heavy 5 Reps for today (If you fail at 3, or 4 reps record # & reps done)

WOD-

50 Double Unders

Then:

5 Rounds:

10 Pull Ups

12 Box Jump Overs 24/20

21 KB Swings 53/35

Then:

50 Double Unders