Strength: Ring Dips
4×8 (add wt for difficulty); use hardest progression first
WOD
For Time:
35 Russian Twists (30/15 slam ball)
30 WB (30/20)
25 KB (70/53)
20 T2B
10 Ring Dips
5 Rope Climbs
10 Ring Dips
20 T2B
25 KB (70/53)
30 WB (30/20)
35 Russian Twists
FitWOD
100 DU’s (3x singles) – 100m Run
80 Squats – Praxair Run
60 Russian KB 53/35 – Blvd Run
40 Hollow Rocks – Horseshoe Loop
20 Burpees
