Warm-up: Coach’s Choice
Strength/Skill: Back Squat (5 x 3)
Use 85% for all reps. Lift on a 3-minute clock.
WOD: 5 RFT
5 Back Squat (155/105)
5 Ring Dips
400 Meter Run
RX+: 225/155 (rack); strict dips
Stimulus/Focus: This WOD is meant to challenge you in weight and movements. Run hard and make every movement inside perfect. Use this WOD to build strength and improve your gymnastics.
Cool Down: 3 Rounds
10 Ring Rows
3 Barbell Rollouts