WOD 11/30/2015

*Below two movements are to be done in Superset Fashion.  Do a set of Front Squats and go directly to Dip Bars and do a set. Repeat 7 times.
Strength - 2 of 15
Front Squat - 7 x 1 Rep @ 70-80%, same across the board

Strength /Gymnastics
Weighted Bar Dip 
7 x 3 Reps, same across the board
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WOD:   6 Min AMRAP
6 Pull Ups
6 Push Ups
6 Russian KB Swing - P 70/54, A 53/35, H 35/26
6 Goblet Squats - same
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Recovery / Optional
3 Rounds
1 Min - Regular Jump Rope (no double unders)
1 Min - Row
*See..see...this one isn't too taxing...it's only singles...not DU's.