Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching
Skill:
Sotts Squat 3X5 45/30# bar
Followed By:
WOD:
For time:
Advanced
Row, 30 calories
25 ring dips, 8 SDHP, 115/85#
20 ring dips, 12 SDHP, 115/85#
15 ring dips, 16 SDHP, 115/85#
10 ring dips, 20 SDHP, 115/85#
Row, 30 calories
Rx
Row, 20 calories
25 ring dips, 8 SDHP, 95/75#
20 ring dips, 12 SDHP, 95/75#
15 ring dips, 16 SDHP, 95/75#
10 ring dips, 20 SDHP, 95/75#
Row, 20 calories
Intermediate
Row, 15 calories
20 ring dips, 8 SDHP, 85/65#
15 ring dips, 12 SDHP, 85/65#
10 ring dips, 16 SDHP, 85/65#
5 ring dips, 20 SDHP, 85/65#
Row, 15 calories
Novice
Row, 12 calories
20 ring dips, 8 SDHP, 65/45#
15 ring dips, 12 SDHP, 65/45#
10 ring dips, 16 SDHP, 65/45#
5 ring dips, 20 SDHP, 65/45#
Row, 12 calories
Followed By:
Skill:
L-Pull up 3X5
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