-Warm Up-

 

2 rounds

 

200m run

10 shoulder openers

:20 table top stretch

10 hollow rocks

 

-Strength/Skill-

 

 

*athletes will choose on option based on skill level

 

Option 1

 

Weighted Ring Dips

 

5-5-5-5-5

 

2 sets max ring dips

 

Or

 

Option 2

 

Banded ring/box Dips

 

5-5-5-5-5

 

After all sets are done

 

2  sets max bench dips 

 

 

Accumulate 1 minute L-sit

 

 

-WOD-

 

 

3 RFT

 

800m run

8 deadlifts