Main – WOD
Weighted Dip
20 minutes to work up to 3-RM weighted ring or box dip.
If you cannot perform a weighted dip then use this time to work on progressions.
Balling Your Thighs Out (AMRAP – Rounds and Reps)
9 Minute AMRAP:
5 power cleans and jerks
10 wall ball clean + wall ball shot
15 Toes to Bar
Rx =
135/75
Rx+ =
155/95
Wall ball clean + shot = 1 rep (ball touches the ground after every rep)
