WEIGHTED RING DIPS

DYNAMIC WARMUP
Run 400m
Mobility
2x: 10 GHD Situps, 10 GHD Back Extensions, 10 Slosh Pipe OHS

STRENGTH WOD
Weighted Ring Dips
1 – 1 – 1 – 1 – 1 – 1 – 1

METCON WOD
4 rounds, for total reps:

1 minute Push Press (75#/55#)
1 minute Burpees
1 minute Row (cal.)

Rest 1 minute between rounds.

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