Tuesday 10.20.15

Congrats to Anthony for racing the OCR World Championships this past weekend!
WORKOUT OF THE DAY:
STRENGTH:Strict Ring Dip (Test#2) Best out of 3 attempts:
-Rings
-Rings w/ Red Band
-Matadore/ Jerk Boxes
-Ring Support Hold
-Close Grip (wrists touching ribs) 3rm Bench

 
WOD: [ Run 5k (Test#3) ]

Run 15.5 laps for time
L1-15 laps
L2-12.5 laps (2.5 miles)
L3-10 Laps (2 miles)
25min cap
–>If you did Miles for Myles¬†5K, your WOD is:
40 D-unders
Run 300m
20 Push-ups
x 5 rds
Buy-Out:
A- 4 x 30 Hollow Rocks
B- 4 x 40sec HS hold
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