MOB: Full body
WU: 5 dips. 400m run.
R: Split Jerk
A. Split Jerk. 15:00 to a heavy single
B: For time:
30 Ring Dips
20 Ring Dips
10 Ring Dips
THIS WORKOUT HAS A 15:00 time cap. Did you improve?
LIII: Bar dips
LII: 20-15-10 ring or bar dips.
LI: 3 rounds max dips at sub of choice (do not exceed 20 reps). 400m run/walk or 500m row.
PWMOB: Lax ball in C/S/B. Stretch triceps. Stretch hamstrings and hips. Rollout calves.
Advanced: 40-30-20 off the high rings.