20 Double Unders
10 GHD Sit Ups or 15 Ab Mat Sit Ups
10 Pull Ups or Ring Rows
10 S2O - (empty bar)
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Lift: S2O - Build up to a 1 Rep Max
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WOD: Run 300 Meters L1, Run 400 Meters L2 & L3
30 S2O - 95/65 L1, 135/95 L2, 185/135 L3
30 Ring Rows L1, Pullups L2, C2B Pull Ups L3
Run 300 Meters L1, Run 400 Meters L2 & L3
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Extra Credit: Super Set
4 Sets w/ 1 Min rest between couplet
Barbell Curl - 15 Reps
Banded Tricep Push Downs - 15 Reps
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*Pick what you want to do for the S20 today. I'll do Push Press for instance.