Announcements - Beat Air Force!
Equipment needed - set-up rings and grab a set of dumb bells and a weighted bar (near the sit-up mat) per person.
Warm-up and instruction - Matt will demo and coach the Ground to Overhead with dumb bells and Adam will demo and coach the overhead squat. Everyone will have a chance to practice each movement. We will start the WOD NLT 0550.
21 x ground to overhead (40 lbs. dumb bells - scale as needed based on ability and equipment available)
21 x ring dips
21 x overhead squats (black weighted bar - heaviest you can do)
Run 2 x gym loops (800 meters)
Post number of rounds complete to comments.