January 3, 2012

R.C. doing…..pull-ups???

Strength WOD:

Four sets of:

5 Push Presses (heavy as you can with good form, no push jerk!)

(rest 90 seconds)

10 Strict Toes to Bars

(rest 90 seconds)

Conditioning WOD:

5 Rounds for time:

200 Meter Run

10 Ring Dips

10 Pullups

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