7/16/14

Warm Up:

Warmy
3 rds. of;
50 second plank hold
20 mountain climbers
10 dips
5 HRPU’s
**clock is running, after the 50 second plank hold you have 1:10 to complete climbers, dips and push up’s.

Xfit WOD:

In teams of two, partners alternate to complete 3 sets each of:
50 Double-Unders (3:1 singles)
15 burpee box jump overs (24″/20″)

Pull Up’s WOD:
18,11,10,10,9

Post results to comments.