Tuesday January 19 2016

WOD

10 min EMOM

1) 4-6 strict pullups OR 8-10 ring rows

2) 4-6 dips

3 sets:

single arm dumbell/kettlebell row

12-15 reps per arm

1 min rest

5 tough HSPU OR 5-10 tough pushups

4 sets

500 m row SPRINT

1 min rest