1-13-17 Workout
WT
EMOM 12 Min
Min 1 3 Bench Press
Min 2 3 Pull Up
Min 3 3 Ring Dips
Min 4 3 Chin Ups
CF/BC
Friday the 13th
26 Min Amrap
13 Pull Ups
13 Air Squats
13 Bench Press
13 Jump Squats
13 Ring Rows (underhand)
13 Box Jumps
13 Ring Dips
13 Step Ups (each leg)
13 Kettle Bell Swings
13 Burpees
13 Rope Climb or KB Deadlift
13 Wall Ball Shots
13 Ball Slams
50 Jump Rope and Suicide Sprint after each round
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