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May 7, 2014


5 Sets of Max Effort Dips

Use the rings for the most difficult option but scale them down to bar or bench dips if needed.  Go for a PR your first round and rest enough to get close to that number in the following sets.

Superset with 5 V-Ups after every round of dips


[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please take care on the runs! 2nd Street and the parking lot are high traffic areas. Look out for cars and keep yourself safe! [/creativ_alertbox]

AMRAP in 20 Minutes

10 Pistol Squats
20 Kettlebell Snatch 24/16kg
400M Run

Off Ramp WOD

AMRAP in 20 Minutes

10 High Box One Legged Lower Downs
20 Kettlebell Snatch
400M Run

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