November 25, 2015

Strength/Skill
Four sets of:
Push Press x 3-5 reps
Rest 90 seconds
Weighted Supinated-Grip Pull-Ups x 3-5 reps @ 2110
Rest 90 seconds

MetCon
For time:
10 Wall Ball Shots (20/14 lbs)
1 Ring Dip
9 Wall Ball Shots
2 Ring Dips
8 Wall Ball Shots
3 Ring Dips
7 Wall Ball
4 Ring Dips
6 Wall Ball
5 Ring Dips
5 Wall Ball
6 Ring Dips
4 Wall Ball
7 Ring Dips
3 Wall Ball
8 Ring Dips
2 Wall Ball
9 Ring Dips
1 Wall Ball Shot
10 Ring Dips

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