Monday 12.01.14

Buy In: Sign up for the Main Street Mile. The event isthis Saturday Morning December 6. We will meet at the gym at 9:45. The Parade starts at 10:30. We'll leave the gym to get into position at 10:10.

28 Burpees. 3 Mobs from the pressing poster

Bench Press: 2x5@60%,2x5@70%,1x Max reps@80%

Then for time complete

21 Ring Dips (scale as needed)

Row 500 meters

15 Ring Dips

Run 400 meters

9 Ring Dips

(you can switch out running for rowing if needed or we can stagger the start times)

Mike Alley