Chest To Bar for 10

1) GYMNASTICS SKILL (10 min)
Build to heavy single ring dip
*Accumulate to this through at least 20 reps.

Level 1 – Ring Dip Scaling
Level 2 – Body weight Ring Dip
Level 3 – Weighted Ring Dip

2) WOD (20 min)
10 Rounds
7 C2B Pull-ups
9 Burpee Over Box Jumps (24/20)

3) AP
Midline
5 Rounds
GHD Situps
30 sec on
30 sec off

%d bloggers like this: