WOD-
For time
21-15-9
Wallballs 20#(14#)
Strict ring dips
Strict pull ups
After party:
3 rounds not for time of
6/6 Kettlebell single leg deadlifts
10/10 Single arm dumbbell bench press
50′ Overhead walking lunge with kb’s or db’s in each hand
SPRINT-
24-20-16-12-8-4
Double KB Front Rack Walking Lunge (Total)
Hand Release Push Ups
20 Double Unders after each round
