WOD 01/11/2016

Strength:  Front Squat - Find a 1 RM
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Strength /Gymnastics
Ring Dip or Fixed Dip
Find a 1 RM if you are doing weighted. If non weighted, then max reps.
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WOD:  For time
Run 200 Meters
10 Box Jumps - P 30/24, A 24/20, H 20/16
Run 200 Meters
8 Box Jumps
Run 200 Meters
6 Box Jumps
Run 200 Meters
4 Box Jumps
Run 200 Meters
2 Box Jumps
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Optional - Cash Out
3 Rounds for time
25 Ab Mat Sit Ups
​25 Air Squats