Bench Press and Ring Dips then Row, Thrusters and T2B

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.