Skill: 5 sets of each to work up to your heaviest set of the day
Heavy 3 - Strict Weighted Pull Ups
Heavy 3 - Strict Weighted Ring Dips
WOD: E4MOM for 20 min
400 m Run
1-2 Rope Climbs (normal subs)
Scale run for slower athletes to 300 m run or 2 min on row/bike
Score: Weight for Pull up/ Weight for Ring Dip/completed rounds
Heavy 3 - Strict Weighted Pull Ups
Heavy 3 - Strict Weighted Ring Dips
WOD: E4MOM for 20 min
400 m Run
1-2 Rope Climbs (normal subs)
Scale run for slower athletes to 300 m run or 2 min on row/bike
Score: Weight for Pull up/ Weight for Ring Dip/completed rounds
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