Strength/Skill:

3 Sets of:

• Zercher Squat x 6

Rest 30 Seconds

• Ring Dips x 12

Rest 60 Seconds

WOD:

Jeff’s B-Day WOD:

For Time:

• 78 Sit Ups Buy In Then

3 Rds

• 17 Front Squats 135#/95#
• 33 KB Swings

Then

• 78 Sit Ups