4 rounds of
- 5 x Weighted Pullups @ 15kg
- 8 x Weighted Dips @ 12kg
Then 3 rounds
- 6 x Ring Reverse Rows (false grip, fists touching at sternum)
- 10 x Ring Dips
Then, inspired by CF New England’s “ESPN8” WOD, 4 rounds of AMRAP in 5 minutes (total 20 minutes)
- 16 x V-Ups
- 16 x Overhead Lunges @ 2 x 14kg Kettlebell (total, 8 per leg)
- Max Distance Stationary Bike
Results: Ring Rows were poor… need more strength and practice. Metcon 5.66km. Lunges were really hard.