4 Rounder

1) Wtd Pullups
3-3-3-3
25-35-45-53-70
A2) Wtd Ring Dips 3-3-3-3
+25,35,45,53
B) 4 Rounds For Time:
200 m Run
15- Wallballs 20/15
20- Situps
(12 min cap)

8:25

NOAW
Pull: Level 2, Day 2
Air Dyne, arms only at 80-90% effort
:45 reverse
rest 1:15
:45 forward
rest 2:00
x 3