Wednesday. 9.10.14

Wednesday Motivation:

Pow! Pow!


MOB: Ankles. Hamstrings. Hips. Shoulders.


5 dips

400m run.

REVIEW: Box Jump. Ring Dip.

S: Find a max height box jump in 10 minutes.

C: 3 RFT of:

Max ring dips in :60

1 mile run

Record total time and total dips

PURPOSE: Stamina. C/R Endurance

LIII: Dip sub of choice.

LII: Dip sub of choice. 1200m runs.

LI: Dip sub of choice. 800m run/walks.

PWMOB: Full body rollout


Advanced: Muscle Ups


Endurance: None


The Mar: Laugh. Laugh all day long.

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