WODtimes:5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD:

Every 90secs for 3 rounds: 

10 ring dips AHAP 

Kipping practice 

Tabata

8rounds of each

20secs on/ 10 secs off 

•Russian KB swings 53/70

•Box jumps 20/24

•Row for calories 

•Pull ups 

Extra Credit 

For time-

200 doubleunders 

*5min cap*