Wednesday 4-16-14



Warm Up

Establish a 10 Rep Max Back Squat


Kipping Ring Dips


As Many Rounds As Possible for 20 Minutes:
4oom Run
Max Ring Dips

After Bash:

Reps to be completed throughout the week for accumulative time: 75 Box Jumps (20″)

ONE Nation Competitors:

1000m Row
30 Handstand Push-ups
1000m Run

Travel WOD:

400m Run
Max Push-Ups



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