WOD - 4th Dec 2013

Skill/Strength: 

- Ring Dips
- Push Press – Find 1 RM

WOD:

A:  EMOM 10min

- EVEN: Front Squat x 10;
- ODD: Push Press x 10*;

*Bar is not put down throughout EMOM

B: 12 Minute AMRAP

-   20 Overhead Walking Lunges with 20k/10k Plate*

-   10 Ring Dips ( Or 20 Box Dips)

-    5 Box Jumps ( 24in/16in)

*Plate locked Overhead with Straight Arms
*10 Lunges Left, 10 Lunges Right
*Back Knee touches ground to count as a rep