5-8-2017

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Pull Ups - Skill

 3 Rounds, for quality of:

1.) Beat swings x 5

2.) Tempo ring rows (lower down for a 4 count, pull up fast, hold at top for 2 sec) x 10

3.) Tempo dips (can be used on rings, box or bars) same count as ring rows x 3

 

21-18-15-9 -

Calorie Row

Wall Balls (20/14) 

Burpees