5.28.13 "High Roller"

SWOD:

Bench - 1x5@55%, 1x4@65%, 1x3@75%, 1x3@85%

Pullups - 4x8

Ring dips - 4x8

sets x reps

If you don't know your 1 Rep Max, use trial and error. The first set is always a warmup set. The second is preparing your body to go heavy. Sets 3/4 should be hard to get the final rep. If you can complete sets 3/4 easily add weight.

-Coach Casey

WOD:

3 RDS:

100 m run

25 kb (heavy)

25 back lunges in front rack

rest 1 min between rds

-the doll