WOD 16/7/17

Strength: Dips By Ability
1) 0-5 reps- Perform 5 sets of max reps by ability bench/bar/ ring dips.
2) 5-10 reps- 5*5 reps *80% #RM
3) 10+: 5*5 reps*90% 3RM

MetCon: 3 RFT
12 Burpees
21 American KB swings
12 Pull Ups

A) Ask coach For specific Instructions.
B) 20/12 kg KB- Pull ups by ability
C) 24/16kg KB- Pull Ups
D) 32/24 kg/ C2B Pull ups