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.