21JULY2014

Strength: Pull Ups and Dips 

1a) 3xME Pull Ups (Advanced=weighted; Intermediate=strict; beginner=barbell pull ups)

1b) 3xME Dips (Advanced=weighted on rings; Intermediate 2=strict on rings, Intermediate 1=Strict on Bar, Beginner 2=Banded on Rings, Beginner 1=Banded on Bars

 

WOD (20 min time cap)

100 m run

20 Wall Ball (20/14)

Rest 1:00

200 m run

20 Wall Ball (20/14)

Rest 1:00

100 m run

20 Wall Ball (20/14)

Rest 1:00

400 m run

20 Wall Ball (20/14)

Rest 1:00

800 m run

20 Wall Ball (20/14)

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