Dec. 13th WOD

Warm Up

Strength Component:  3 sets max ring dips (rest 2 min Between sets)

WOD:

2 min max reps of push-ups

rest 1 min

2 min max reps of Ground to Overhead 95/75#

rest 1 min

2 min max reps of pull-ups

rest 1 min

2 min max reps of deadlift 185/115#

rest 1 min

2 min max reps of air squats

Core: 100 ab mat sit ups