crosfitnewton62714_36

A. Close grip bench press – 5 x 5; as heavy as possible
B. WOD choices
“Alpha”
run 400
20 ring dips
100 dubs
rest 3 min x 3

“Bravo”
Run 400
14 ring dips
80 dubs
rest 3 min x 3

“Charlie”
Run 300
7 ring dips
50 dubs
rest 2 min x 4

“Delta”
Run 200 meters
5 ring dips or max time ring hold(use box if needed)
30 dubs or :60 sec dub practice x 5
rest 2 min x 5