4.10.13 "Boone County Moonshine"

SWOD:

Wide Grip Bench - 1x8@40%, 2x8@50%

Pull Ups (weighted, L, dead hang, or whatever challenges) - 4x8

Ring Dips - (weighted, or whatever challenges) 4x8

sets x reps

If you don't know your 1 Rep Max, the load should not be super heavy. The weight should be moderately heavy, but still able to keep form perfect. The last few reps of the heavier sets of 8 should be difficult, but not to failure.

-Coach Casey

WOD:

3 min AMRAP of HS WALK steps... Modified= knee/toe on box, walk hands around box
rest 2 min
3 min AMRAP of KB SNATCH ALTERNATING HANDS
rest 2 min
3 min AMRAP of DU If you are a Jase or Cheescake at that shit.... triples.
Boat party core: Raabs abs 3x10

-the doll