Cycles for Rounds

One cycle, is as many rounds you can complete in 3 minutes of:
5 Ring dips
10 Box jumps (20″)
15 DB Push press (35#/25#)
Rest one minute and repeat for a total of 4 cycles. Continue next cycle where previous cycle left off.

The Sled Troll

Mark Bell from Super Training will be here all day Thursday to showcase his Slingshot gear that helps with bench press technique. Anyone looking to improve bench press should consider hooking up with Mark for a demonstration. We’ll add some bench press demo by mark to the instructional portion of every WOD. Mark has benched 852#’s and is top 10 in the world at this lift. Here is a link to Super Training’s Web Site.

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