WOD
1st
Bench 5-5-5(or more)

2nd
4 rounds for time of:
50 Double Unders
15 Ring Dips
15 Ball Slams

COMPETITION TEAM:
Warn up
3 Rounds
10 GHD
10 GHD Situps
5 Burpees

WOD: 5K Row

ENDURANCE TEAM
Run: 4 Adams St mile loops
Reverse Direction each time
Rest 1 Minute between runs
Weight Vest optional.