WEDNESDAY 9.7.16

Strength
3 Rounds (Not For Time, For Quality):
20 Push Ups (add weight if possible)
15 Barbell Bent Over Rows
15 Strict Ring Dips (add weight if possible)
10 Strict Pull Ups (chest to bar if possible)

*Push ups/pull ups should be performed in 2-3 sets. Rows/dips should be performed in 1-2 sets. Scale up or down as needed. 

For Time:
100 KB Swings (53,35)
*EMOM 10 Med-Ball Reverse Lunges (20,14) RX+(25,20)

*For the lunges, you must be hugging your MedBall. Begin lunges at the start of each minute, including minute 0:00-1:00. Continue until all 100 swings are completed.