WOD – 8-10-16

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WARM-UP
400m run
1 min step ups
10 burpees
10 strict knee ups
shoulder mobility

STRENGTH
Build to a 2rm weighted ring dip
then:
1 set ME strict ring dips no weight
No pushups = e:90 x 5 sets – 10-15 pushups

WOD
5 Rounds for time:
400m Row
12 sec ring support
8 sit-ups
12 Russian step ups
8 T2B
run 200m

rest 1 min same time / round