Thursday 9.8.16

A.  

Four sets of:

Ring Dips (with a hold) x 10-15 reps @ 20X2

(externally rotate at the top, thumbs out and hold for 2 seconds)

Rest 30 seconds

Strict Chest-to-Bar Pull-Ups x Max Reps

Rest 30 seconds

B.  

Complete as many rounds and reps as possible in 25 minutes of:

Row 500 meters

100 Meters Farmers Carry

50 Double Unders