WOD - WEDNESDAY, AUGUST 13TH 2014

KRYSTLE AND ED!

GREGG!!!!

PACKED HOUSE!

MEATTTTTT!

PAUL!

* HAPPY BDAY KEITH!!!!!!

WARM-UP
400M RUN
2 SETS OF 30 CRUNCHES AND 30 BICYCLE CRUNCHES
10 PUSHUPS
10 RING DIPS + REVIEW AND DRILL KIPPING RING DIPS
10 AIR SQUATS
10 WALLBALLS

STRENGTH
15 MIN TO FIND 3RM STRICT RING DIP
* INCREASE WEIGHT EACH SET
* START AS HEAVY AS POSSIBLE

WOD
AMRAP 10 MIN
21-15-9
WALLBALLS (20/14)
RING DIPS