I. Run 400m
II. 2 Rounds for quality of:
7 x Burpees
7 x Deadlifts (45/30lbs)
7 x Push Press (45/30lbs)
7 x Thrusters (45/30lbs)
Impact/ Focus: Weighted Dips 5-5-5-5-5
Warm-up with three sets of Ring/Static Dips before working up to a new 1RM Ring/Static Dip.
Athletes should be capable of a 1.25xBW Static Dip before transitioning to Weighted Ring Dips
I. Weighted Ring Dip 1-1-1-1-1RM
II. Weighted/BW Static Dips x 5-5-5-5-5
Post sets/reps/loads to comments.
Complete as many rounds/reps as possible in 18:00 of
30 x Wallball (20/14lbs)
30 x Slamball (40/20lbs)
Angel Drops (PVC)