July 11, 2013
0
Main – 3:1
Metcon (Time)
For weighted dips place a 45 pound dumbbell between the legs, above knee, cross ankles and jettison the dumbbell after last rep
1 Mile Run~
3 Rounds of:
15x Med ball GHD sit-ups (10#)
15x Push Press (65/45)
15x Weighted dips (35/15)
