Nick was the trainer today Warm up: Skip rope Dynamic stretches W.O.D.: for time 21-15-9 dead lifts, 225lbs m hand stand walks (x2 wall walks) Results: 6:28 W.O.D.: OPT Back squats - 5, 4, 3, 2, 1 4 rounds of 20 pull ups with 2 min rest between 4 rounds of 400 meter runs with … Continue reading Double dip