MOB: Full body
WU: 5 dips. 400m run.
R: Movements
S: Bench Press. Take 15:00 to find a new 1RM. Please write your Old PR (OPR) and your New PR (NPR) on the PR Board. Make Ric Flair proud! WOOOOO! (We are testing and your data helps!)
C: 5 rounds for time:
15 ring dips
400m run
LIII: 8 ring dips.
LII: 15 dips at sub of choice.
LI: 8 dips at sub of choice. 200m run/walk.
PWMOB: Lax ball in C/S/B. Stretch triceps and hamstrings.
Advanced: High rings
Endurance: None