Work up to a heavy
- 1 x Bench Press
Then EMOM for 8 minutes or until you cannot complete all reps in a round
- 8 x Ring Dips
Then for time, a variation on CF New England’s WOD from December 27, time cap 18 minutes
- 60 Calorie Row
- 30 x Thrusters @ 45lbs/20kg (empty bar)
- 30 x Toes to Bar
- 30 x Thrusters
- 60 Calorie Row
Results: 1RM Bench Press (rep scheme 5-3-2-2-1-1-1) 220lbs/100kg… new 1RMby far! Dips 6 rounds, only could manage 7 reps in 7th round. Metcon 15:35.