10-16-2013 WOD

Main – CrossFit

Shoulder Press (2-3 Warm Up sets then 3×1)

Weighted Ring Dip (5X1 – max weighted dip – Full ROM)

Metcon (Time)

5RFT
5 Jerks 155/105
10 Box Jump Overs
*can stop on the top but try to clear the box