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July 29, 2015

Row 500m
Cf Warm up x 2

Group Dynamic

Skill/Strength: 12 min EMOM
A) Ring Dips (Weighted)
B) Deadlift (60-80%)
C) 200m Run

WOD: 13 min AMRAP
1 Wall walk
5 Kettlebell Swings (53/35)
10 Double Unders
2 Wall walks
10 Kettlebell Swings
20 Double Unders
3 Wall walks
15 Kettlebells Swings
30 Double Unders
4 Wall walks
20 Kettlebell Swings
40 Double Unders
5 Wall walks
25 Kettlebell Swings
50 Double Unders
and so on for the remainder of the amrap. Work your way up the ladder.

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