Workout of the Day
Strength:
Weighted ring dips
8x3x5RM (15min)

Metcon:
EMOM 14
even – 5-10 strict TTB
odd – 5-15
Diamond Pushups

Cashout:
partner Wallballs
100 total (50 each)

 

Intermediate WOD
L-sit practice 15 min.
MetCon: 5 rounds for reps
1 min ME wall balls 20/14 lb
1 min ME Tuck jumps
30 sec Side (L) plank hold
30 sec side (R) plank hold
1 min rest

Post your scores to the Whiteboard.

Post your scores to the Whiteboard.