Warm Up: 3 Rounds Of:
10 Cal Row
15 seconds hold @top of rings/bar/boxes
3 Negative Pull Ups (as slow as possible on the way down – jump on the way up)
5 Yoga Push Ups
Strength: Dips 8-8-8-8.
*Build to a heavy set of 8 Ring Dips / Bar Dips.
Beginners: Box Dips.
WOD: Annie – 50-40-30-20-10 RFT Of:
AbMat Sit Ups
Time Cap: 9 minutes.