* A heads up that the Aerobic Conditioning class will be moved to 5:30 PM on Tuesday nights.

WOD:

1) 4 rounds AQAP:

800m Run

40 Air Squats

20 Power Cleans 115/75

10 Shoulder-to-Overhead 115/75

Extra Work:

2) Ring Dips: 10 minutes Practice

Work on any facet/style of a Ring Dip.

3) D-Ball Carry: 400m for time

Keep the ball in a front/bear hug position. Keep track of times and attempts to complete.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE