5/18/16...WOD

Warm up: GW#7 Skill/Strength:

4 Rounds

  • 14 Standing Alternating KB or Dumbbell Press (7 Each Arm choose weight)
  • 100' Plank walk/Walrus walk (50' down 50' back)
  • 15 Super Mans

WOD:

15 MIN AMRAP

  • Run 200m
  • 7 Deadlifts 225/155
  • 3 Ring Muscle ups *Scale* 6 Pull ups 6 Ring Dips