10/10/14

Main – WOD

Metcon (No Measure)

7Min EMOM

5 Rings Dips

10 Knee Raises

Metcon (AMRAP – Reps)

“One Sally Up”

Back squat (135/95)

Work to Moby song “Flower”

Up when say up

Down when they say down

30 total reps possible

Metcon (No Measure)

50 med ball sit-ups

100 DUs

Mobility Work

Posted in Workout of the day.