2022-09-15

Skill-work:

3 Rounds

12 reps Incline DB Bench

12 reps Ring Dips ( weighted if possible)

12 banded upright row

WOD

Conditioning:

EMOM for 20 Mins

Alternating Mins

Min 1: 10 burpees

Min 2: 50 DUs

If cannot DU can do 30 sec echo bike sprint

Total: Averaged 10 burpees on most rounds, completed 6 burpees after time expired to do all 100. 30 double unders on most rounds, echo bike on 4 rounds