Tuesday 9/16

1) Play around with barbell Turkish get-ups start light hit a few reps both arms Up and Down. Slightly increase weight hit a few more reps. Keep this going until you start to struggle then cut it off

2) Every :90 for 15 minutes
8 Ring Dips +
L-Pull-ups (pick a rep range you can hold for the 10 sets, might only be 1 rep

If you are beat up SERIOUSLY please be honest with yourself skip the wod there will be something at the bottom for you:

3) For Time:
50 Cal Row
40 TTB
30 20" Alt DB Step ups (50/30)
200 Dubs

4) For everyone
Run 3 mins
walk 2 minutes
Run 5 mins
walk 4 mins
Run 7 mins
walk 6 minutes
Run 9 minutes

For this the runs should be at a pace you can't really sustain for any longer than the time listed.

Use the mile loop