Group Warm up
Group Mobility
Strength
15 minutes to establish a heavy 3 rep front squat – rest 2/3 minutes during later sets.
WOD ( Workout of the Day )
For time:
21 Ring dips
15 Front squats – from the floor
15 Ring dips
12 Front squats
9 Ring dips
9 Front squats
RX+ 155/105lb & 20/10lb weighted dips. RX 115/75lb. Lv 2 95/65lb
EXTRA: 1×100 banded face pulls