May 11, 2016

SOD: Barbell Weighted lunges 5 x 5  

Skill: Ring Dip/Dip

WOD: 15 min AMRAP

5 Burpees

100 m Run with med ball

5 Pull ups

100 m Run with med ball

5 Ring Dips

100 m Run with med ball

5 K2E

100 m Run with med ball

 

C2CFM - scaled

SOD: 5x5 Alt Lunges w kb at chest    

Skill: Dip

WOD: 15 min AMRAP

5 burpee

50 meter run w med ball (4 lengths of gym)

5 pull ups mod w bands

50 meter run w med ball (4 lengths of gym)

5 box dips or bench

50 meter run w med ball (4 lengths of gym)

5 vups

50 meter run w med ball (4 lengths of gym)