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Wednesday

30
Oct

Wednesday

Workout of the Day
warm up
3 rounds
10-KBS
5-windmills each arm
then
OHP/PP 5 x 3 x 3
then
DB SLDL 5 x 6 each leg
then
WOD
21 Ring Dips (sub push-ups)
7 Hang Cleans (sub dumbbells)
15 Ring Dips
7 Hang Cleans
9 Ring Dips
7 Hang Cleans
Rx #155, 83

Post your scores to the Whiteboard.

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