Burpees, Ring Dips, Shoulder to Overhead, Pull-ups (10/7/14)

WOD Whiteboard: 10/07/2014

Skills:

EMOM for 10 Min
1-2 Reps of HSPU

Strength:

Wendler Phase 4 Back Squat (Deload):
40% x 5
50% x 5
60% x 5

WOD:

AMRAP 1:00
Bar-over Burpees

AMRAP 8:00
3 Ring Dips
6 Shoulder to Overhead (95#/65#)
9 Pull-ups

AMRAP 1:00
Bar-over Burpess

Posted on October 7, 2014 .