Warm Up

5 Box Dips
10 Push Ups
15 Air Squats
20 Knee Raises
2RDS

Skills

Russian Dips
5 sets of 10 unbroken

Strength

Black Jack Chest Day!
20-1, 19-2, 18-3,…1-20
Floorpress 95/65
Ring Dips
Squeeze your shoulders together and down, pressing them into the floor in order to activate the chest and not the shoulder.

 

Black WOD

15-12-9 reps for time of:
Toes-to-bars
Wall-ball shots, 20-lb. ball
75-lb. thrusters

Red WOD

15-12-9 reps for time of:
Sit Ups
MB Front Squats
G2OH
800m run between rounds

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