Tuesday 1.14.14

Essentials:
A. 20 Sets of 3 Ring Rows and 3 Bench Dips for time
+
10 min amrap:
10 calories Row or Airdyne
60 singles unders

Fitness:
A. 20 Sets of 3 Pull Ups and 3 Dips for time
+
10 min amrap:
10 calories Row or Airdyne
30 double unders

Performance:
A. 30muscle ups for time for males, 7min AMRAP Muscle ups for females
+
10 min amrap:
10 calories airdyne
30 unbroken double unders
+
Competitor session 2:
20 sets of 5/3 unbroken CTB for time