Wednesday 8-8

warm up
row 500m easy or 2 min airdyne
3x25m of each movement
high knee jog
butt kickers
grape vine

skill/strength
EMOM for 15 minutes Ring Dips
If you cannot do 1 ring dip- use the lightest band you can to get 1, then do 1 EMOM
1-5 dips do 1 EMOM
5-10 dips do 3 EMOM
10+ do 3 EMOM with a 5# weight

conditioning
run 400m
12-9-6 OHS(95/65)
1 rope climb after each round of OHS
run 400m