WOD – 8-17-16

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WARM-UP
3k team row:
alternating every 250 with 6 partner wall balls and 10 superman lifts (partner not rowing must accumulate 10 burpees)

STRENGTH
Build to a 1rm weighted ring dip – after last set ME ring dips strict goal is to beat last weeks number
no ring dip =e2mom x 5 sets – 6 pushups 31×2 tempo

WOD
15 min AMRAP:
400m run
20 Step ups
6 strict pull-ups
20 sit-ups