Strength:
5RNFT
9 dips (if they got 9 dips last week then move on to weighted dips. starting with 5 reps)
10 strict ring rows
90-120 sec. rest
WOD: (see 27/10/2014)
20 min AMRAP
• 40 Double Unders
• 30 Ball Slams (15k/9k)
• 20 KB swings (24k/16k)
• 10 Wall Balls (20#/14#)
Score = Rounds + reps
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