Friday - 1/6/2017

Warm Up:

3 Rounds:

200m Row

8 Ring Rows

4 Ring Dips

 

Strength:

Est. 1RM Weighted Strict Pull-up* (score is maximum weight added in addition to bodyweight)

Est. 1RM Weighted Strict Rind Dip** (score is maximum weight added in addition to bodyweight)

*If unable to do 1 unassisted strict pull-up, perform 4x5 Bent Over Barbell Row, ascending

**If unable to do 1 unassisted strict ring dip, perform 4x5 Close Grip Bench Press, ascending

 

Metcon: Death By...

+1 rep EMOM until failure

Strict Pull-ups

Rind Dips

*upon failure of strict pull-up, start next minute at 1 strict ring dip (Ex: completed 7 minutes/reps but only complete 5 of 8 in next round, start with 1 strict ring dip on minutes 9, then 2 ring dips in the 10th minutes, etc.)