Tuesday 042616

May 20th we are supporting Operation Delta Dog: connecting rescue dogs with American veterans with PTSD! We'll be doing the classic hero WOD Murph!

May 20th we are supporting Operation Delta Dog: connecting rescue dogs with American veterans with PTSD! We'll be doing the classic hero WOD Murph!

Warm Up
10-30 second Ring Support Hold
3 Skin The Cat's
10 Lunges w/ Medball w/ Chop

#444 - "Manta Ray"
21-15-9
Thrusters (95/65)
Ring Dips

Open Gym Accessory
4 sets
8 Dumbbell Rows per side (heavy)
30-60 second plank - Feet on low rings
10 strict Chin Ups - palms facing you (use band if needed)
Rest as much time as needed before next round.