November 17, 2015

A) Warm up:500 m row
3 rounds not for time:

10 Dowel pass through 

10 reverse grip dowel pass throughs

30 second wall facing handstand hold 

10 beat swings
B) Every 90 seconds for 9 minutes:

6 Strict dips
C) Every minute on the minute for 5 minutes:

3 Strict toes to bar
D) For time:

100 kettlebell swings at 55 lbs/35 lbs

100 double Unders (300 Singles)

100 overhead squats 95 lbs/65 lbs/45 lbs

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