WoD for October 7th, 2014

Group: 3 in 3

Push-ups

Partner Sit-ups with Medball

High Knee jog (in-place)

Strength:  15’ for 5 sets of  3 reps of 75 – 90% Bench Press

WOD:  For time

200m Run

10 Ring Dips

10 Sit-ups

200m Run

8 Ring Dips

20 Sit-ups

200m Run

6 Ring Dips

30 Sit-ups

200m Run

4 Ring Dips

40 Sit-ups

200m Run

2 Ring Dips

50 Sit-ups

MOB:  Roll Posterior Chain / Lax Triceps and chest

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