09/10/14

Main – WOD

Metcon (No Measure)

6 min EMOM
5 Ring Dips
10 Abmat sit ups

Metcon (Time)

For Time
21-15-9
KB Swings 53/35
KB Box overs (box jump overs)(24/20)
Pull-Ups (Ring Rows)

Kettle Bell follows you to each station

Metcon (No Measure)

50 supermans and complete mobility on whiteboard.

Posted in Workout of the day.