WOD: 7.24.15

“A single grain of rice may tip the scale.  One man may be the difference between  victory and defeat.

~Mulan, The Emperor of China



DYNMANIC EFFORT UPPER BODY: Bench Press with red or orange band @55% for 8 sets of 3 reps.



For time:

  • Run 800m

  • 70 Push-ups

  • 40 Pull-ups

  • Run 800m

*You may partition the push-ups and pull-ups however you choose.



For time:

  • Run 1000m

  • 10 Muscle-ups

  • 100 Squats

*If you have a 20lb weight vest wear it.