Ring My Bell

Out in the dirt and grime again today!

warm up:

5 triple walk outs (walk hands out to a pushup position, do 3 pushups, then walk hands back to toes)

10 OHS

x 3 rounds

WOD:

Done in 10 minute intervals...

1) Jackie:

Row 1000M

Thrusters x 50 (45#, 65#)

Pull Ups x 30

2) Rope Climb x 1 (or progressions from floor to standing rope pulls x 5)

Burpees x 10

Plank hold x 30 secs

3) High knee jumps x 20

OHS (to ball depth) x 20

Back extensions x 20

Visited South Side....help me help you look professional!