Five rounds for load and time of:
Back Squat, 3 reps
20 Ring dips
CF HQ Rest Day:
Make up any of the past 3 WOD’s or try this below:
5 rounds of:
:30 Rowing, record avg 500/split time.
:30 Burpees, record reps
Each of these intervals are All Out Efforts. Don’t pace or game this WOD, each one should be a max effort. The work/rest ratio is 1:3 to allow for sufficient recovery. Record your scores for every round.
Complete as many rounds as possible in 20 minutes of:
200 meter sprint
3 handstand push-ups
Big Dawgs: As Rx’d
Pack and Pups: Use HSPU progression of your choice and assisted pull-ups if necessary.
Speaking of pull-ups, be sure to congratulate Randal for getting his first non-assisted pull-ups on Saturday!!
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Double unders
*Workout will be scaled for the Pack and Pups!