WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 MIN. TIME CAP:
RING DIP/MUSCLE UP
NO BANDS ON DIPS
5-5-5-5-5; IF YOU CAN DO WEIGHTED DIPS
MOD. 1: 25 RD’S AT BW; IF YOU CAN’T DO 5 REPS WITH WEIGHT
MOD. 2: 25 FULL NEGATIVES (HOLD AT THE BOTTOM); IF YOU CAN’T DO FULL RANGE RD
MOD. 3: 25 SUPPORTS; IF YOU CAN’T DO NEGATIVES
AND 10 HOLDS PRACTICING BOTTOM RANGE POSITION OF RD
WOD
AMRAP 8 MINS:
30 SINGLE SIDE V-UPS (15 EACH)
10 BENTOVER ROWS 95/65
AFTERMATH
TABATA ROW, BIKE OR JUMP ROPE
COOL DOWN