Warm up: 3 in 3
HR Push-ups
Russian Twists
Jumping Jacks
Strength: 15’ to get a 1RM from last week you missed / Mobility
Review: Kipping Ring Dips
WoD: 5 Cycles of a 3 Minute AMRAP of:
3 Ring Dips a/b) Banded c) Bench
6 T2B a) KTE b) High Knee
9 Box Jumps (24/20) a/b) Step ups *Everyone steps down tomorrow…
Rest 1 minute
Notes: Score sum only total rounds in each 3 minute period except for the last which is rounds plus reps.
MOB: Lax Pecs/Shoulders / Mash achilles