WOD 11/07/13

WOD 11/07/13


Strength

5 sets of Max Rep Strict Ring Dips for Total Reps

*Perform as many strict rings dips as you can unbroken. Give yourself sufficient rest before the next set. Use red or purple band if you cannot do strict ring dips yet. 


Metcon

For Time:

20 Calorie Row

30 Burpees

40 Spiderman Crawls (each step counts as 1. Stay LOW to the ground!)

50 Knees to Elbows

600m Run


Spiderman Crawls



Knees to elbows efficiency