July 23, 2013 When I dip, you dip, we dip

Warmup

Row 500 m/ Run 400 m

10 Pass throughs

10 Around the World

10 pull-ups

10 burpees

10 Baby Elephants

10 Wall balls

Skill Work

Overhead squats

WOD

20 Minute AMRAP

15 Overhead Squats (95/65) (75/45) (45/30)

15 Toes to Bar

15 Ring Dips

Don't forget upcoming events:

3 August, 10 AM: 31 Heroes WOD 

Visit https://www.facebook.com/#!/events/490232081071362/ to RSVP and http://www.31heroes.com/the-heroes/ for more information about this WOD.

21 September, 9 AM: Fittest Warrior Competition

Visit http://www.hpfitness.net to register or sign up at the box to volunteer!