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WOD 6-13-2015

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Warm up 7 min cap 3 rounds 10 ring rows 15 box step-ups 10 med ball clean 10 crunches WOD  21 min cap 3 rounds 10 Shoulder press  (10 RM) 10 Weighted pull-up Originally posted 2015-06-13 07:31:35.

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WOD 6-11-2015

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Warm up 8  min cap 10 ring rows 10 push ups 20 box jumps WOD 3 rounds 25 min cap 21 ring rows 21 dips back squat 12 RM (12RM is the max weight for 12 reps.) Originally posted 2015-06-11 11:02:02.

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