WEDNESDAY
Strength
Ring Dips 4 x 8-10 reps
Ring Push-ups 4 x 8-10 reps
Conditioning For Time: Run 1200 meters 63 Kettlebell Swings (#53/35) 36 Pull-ups Run 800 meters 42 Kettlebell Swings 24 Pull-ups Run 400 meters 21 Kettlebell Swings 12 Pull-ups
WEDNESDAY
Strength
Ring Dips 4 x 8-10 reps
Ring Push-ups 4 x 8-10 reps
Conditioning For Time: Run 1200 meters 63 Kettlebell Swings (#53/35) 36 Pull-ups Run 800 meters 42 Kettlebell Swings 24 Pull-ups Run 400 meters 21 Kettlebell Swings 12 Pull-ups