150810 Monday 0900 & 1800 & 1915

A. Warmup
3 Rounds
Row 1 Minute 50%, 75%,100%
7 Strict Ring Dips
If you don’t have strict ring dips do jumping deficits

B. SWOD
Back Squat
5 @ 60%
5 @ 70%
5 @ 80%

C. WOD
4 Minute AMRAP
9 Horizontal Ring Rows
7 Ring Push Ups

Rest 1 Minute
3 Minute AMRAP
7 Pullups
7 Ring Dips

Rest 1 Minute
2 Minute AMRAP
5 Horizontal Ring Rows
5 Ring Pushups

Rest 1 Minute
1 Minute AMRAP
3 Pullups
3 Ring Pushups

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