Workout of the Day

CROSSFIT

5 rnd for time

12 x wall ball @ 9 / 6

10 x kipp pull up

8 x sit up weighted

3 rnd for time

10 x one arm lunges overhead db / ket

8 x dip bar / ring

2 x rope climb ( scaled floor r.c. )

CALISTHENICS

h.p. + v -up 30'' + 10 x 4 rest 30''

skill ring m.u.

10 - 8 - 6 - 4 - 2 pull up x 2 set rest 2' 16 - 14 - 12 - 10 - 8

push up

10 - 8 - 6 - 4 - 2 dip bar / ring 16 - 14 - 12 - 10 - 8 x2 set // squat jump