WOD:

1) 4 rounds AQAP:

20 Shoulder-to-Overhead 95/65

20 Double-unders

20 Kettlebell Swings 70/53

20 Burpees

20 Wall Balls 20/14

200m Run

Extra Work:

2) Sled Drag: 6 x 50m

Heavy. Rest 90 seconds between efforts.

3) Ring Dips: 3 x Max Reps

Rest 2 minutes between sets. If you can do more than 20 Kipping, do them Strict.

4) Reverse Hyper Hold: 5 x 5 reps w/5 second hold

Rest 90 seconds between sets.

For results post time to complete Met-con along with any scaling used. If you did Extra Work post reps, weights, times, etc.

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