WARMUP
2 ALT SETS
15 vups
rest 20 sec
7 ring mu / 14 ring rows 14 dips
rest 20 sec
20 ghd / abmat
rest 20 sec
7 bar muscle/ 7 strict pull-ups /banded 14
rest as needed
WOD For Quality !!!
2 Rounds for Time:
Echo Bike 20/15 calories
100 Double-Unders
20 Alternating One-Arm Dumbbell Snatches @ 50/35 lbs
Rest for 3 minutes
Echo Bike 20/15 calories
50 Crossover Single Unders
20 GHD Sit-Ups/ abmat medball 20/14?
Rest for 3 minutes
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