Bi’s and Tri’s (and lats, and legs, and cardio)

Strength:
Weighted Ring Dip
Find a 3RM, Then:
3 x 85% of 3RM
Max Effort x 75% of 3RM

Scale: 8 sets of 3 at hardest safe progression

WOD:

AMRAP 18
3 C2B
6 Supine (Feet on Ball)
9 Wall Ball [20/16] 12 Burpee

Must use same ball for supines and wall balls!

1 Comment