March 6th, 2017 – Conditioning

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Warm-Up
EMOM x 9
1 – 200/175m row
2 – 7 ring rows + 5 kips
3 – 5 BJSD + 12 abmat situps

Strength
Build to a 5rm weighted ring dip
no ring dip = 5rm weighted pushup
no weighted pushup = 5 pushups w (51×1)

WOD
10-1 – C2B Pullups
1-10 – Box Jump overs (30/24)