Benchmark Monday 12/2/2013

Ring Dips

Warm up

On your own:

Row 500m

Together:

For 4 minutes complete:

  • :15 Jumping Lunges
  • :15 burpees
  • :15 push ups
  • :15 sit ups

WOD

Strength:

Front Squat   5-5-5

Metcon:

“Elizabeth”

21-15-9

  • Squat Cleans (135/95)
  • Ring Dips

Cool Down

Coach Led Foam Rolling

(low back; hams; t-spine)

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