Pre WOD

4 rounds

Every :05 for :50 do 1 strict pullup

1:00 rest

Every :05 for :50 do 1 strict ring dip

1:00 rest

*stay hanging from bar or in support position on rings until all 10 reps are complete each interval

Workout of the Day

15 minutes as many rounds as possible

10/7 Assault bike calories

10 sandbag over the shoulder (#105/#75)

10 burpees

10 SB step ups (24″/20″)