WOD 4NOV14

Warm Up: 2Rds of: 10-HR Push Ups, 10-OHS (PVC), 15-HollowRocks, 25-DUs,
Strength: Front Squat 5Rds of 5Reps
WOD: Every 3 minutes as long as possible.
0-3min 2Rds of:
10 – Ring Dips
10 – Power Cleans 115/75 lbs
3-6min 2Rds of:
12 – Ring Dips
12 – Power Cleans 115/75 lbs
6-9min 2Rds of:
14 – Ring Dips
14 – Power Cleans 115/75 lbs
9-12min 2Rds of:
16 – Ring Dips
16 – Power Cleans 115/75 lbs
12-15min 2Rds of:
18 – Ring Dips
18 – Power Cleans 115/75 lbs