Tuesday – “NoseDive”

Strength/Tech : Weighted Pull-Ups
5,4,3,2,1

WOD : “NoseDive”
25 Goblet Squats(24/16)
20 Pull-ups
50 Box jumps, 20″
20 DUs
25 Hand-Release Push-up Burpees
20 KTEs
30 KB Swings(24/16)
30 Sit-ups
20 KB Snatches per arm(24/16)
25 Back extensions
30 Wall balls(20/14)
400 m Med Ball run(20/14)

Competition Team : “Lynne”

5 rds for max reps of – BW Bench Press and Pull-ups