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