7/29/13 WOD

Warm up

• Bike 1 mile
• Run 1/4 mile
• 50 x SDHP on cable

Strength ( 6 rounds)

• Muscle up x 5 or ( 3 dips then 2 pull up x 5)
• HSPU x 5
• OH Lunges w/bar bell either in the rack or overhead position x 20 steps