WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20 MIN. TIME CAP:
RING DIP OR MUSCLE UP
20 SETS OF UNBROKEN REPS; 1 SET EVERY :30 SECONDS
FOR DIPS, THE GOAL IS 2-3 REPS FOR AS MANY SETS OUT OF 20.
ALSO, 1 SECOND PAUSE AT SUPPORT AND 1 SECOND PAUSE AT
BOTTOM RANGE OF EACH REP

WOD
5 ROUNDS FOR TIME:
10 PUSH JERKS 115/75
30 DOUBLE UNDERS / MOD: 50 SINGLE UNDERS
200M RUN

COOL DOWN