WOD~

SP 3x5

Then....

AMRP 12

10 burpees

10 ring dips

200m run

Post weight sets and time to comments.

Notice Becky's form. Shoulders are slightly in front of the bar, chest is up, weight is in the heels, and the extensions look fab at 5 AM! Loving it sexy lady!

WOD~ 5 rounds

10 true push ups

10 ring dips

20 sit ups (weighted)

Compare to 2/10.

Post time and weights to comment.

Gymnastic based skills!

WOD~Complete 5 rounds for time of:

10 True Push Ups
10 Ring Dips
10 Weighted Sit Ups

*True Push Ups are done with both hands and feet balancing on parallets, make sure you get your chest below parallel. This movement is courtesy of CFFB.
*To perform weighted sit ups, hold a dumbbell close to your chest and perform a sit up with the use of an abmat for lumbar support.

Post times to comments.

Finisher~ Will their be a new fishing champion??????