Warm Up
- Coach warm up
Skill
- Weighted Ring Dips/ Ring Dips Technique
HERO WOD
- “Michael Lynch”
- For Time
- 400 meter Run
- Then, 21-15-9 reps of:
- Thrusters (65/35 lb)
- Pull-Ups
- 400 meter Run
- Then, 21-15-9 reps of:
- Cleans (65/35 lb)
- Ring Dips
- 400 meter Run
- Then, 21-15-9 reps of:
- Wall Ball Shots (20/14 lb)
- Burpees
HIIT/Conditioning option posted daily at the box
