Wednesday, April 24, 2013

For time – CAP10

• 100 BURPEE

Super-set

4×10 build to 70%

• Bench Press
• Pendlay Row

*40 ring dips in as few sets as possible

MetCon

AMRAP9

• 6 Knees to elbows
• 9 ball slam #20/14
• 12 Overhead Lunges #20/14