Friday, June 14th

Warmup: 10 Minutes of:

10 cal ski erg,

10 Arnold Presses,

10 Banded Face Pulls

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Skills: 4 x 30 seconds max strict pullups with 1 minute rest after each round;

4 x 30 seconds max bar dips with 1 minute rest after each round

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WOD: 2 x 5 minute AMRAP: with 3 minutes rest after each AMRAP

4 HSPU's,

6 Toes to Bar,

8 Weighted DB lunges,

20 DU's

Joe Kusnitz