WOD Friday September 29th

Warm up: 2 Rounds: 30 seconds in the bottom of a squat, 10 Back extensions

1. Every 2 minutes for 10 sets:

2 Back Squats

2-4 Ring Dips (add weight if needed)

2. As many Rounds as possible in 6 minutes:

3 Pull ups

6 Push ups

9 Air Squats

Rest 2 minutes

As many Rounds as possible in 6 minutes:

1 Muscle up

2 Handstand Push ups

3 Wallballs

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