Monday 23 July

WOD:

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar pull-ups
5 Ring dips
15 Squats

Post rounds completed to comments.

SCALES:

Gold

Complete as many rounds as possible in 20 minutes of:
5 One arm dumbell row each arm (as heavy as possible)
5 Bar dips
15 Squats

Silver

Complete as many rounds as possible in 20 minutes of:
5 One arm dumbell row each arm (as heavy as possible)
5 Assisted dips
15 Squats

Bronze

Complete as many rounds as possible in 20 minutes of:
5 Ring Rows
5 Box dips
10 Squats

WARMUP:

5 Hang to active
5 Pushups
5 Squats

MOBILITY OR SKILL WORK:

Bar pullover

%d bloggers like this: