Strength
1a) 4×5 Weighted Ring Dips + Max Effort Ring Dips*
*The set of 5 Weighted RD should be loaded with a DB between the legs/feet – these should be AHAP. After locking out the 5th rep, drop the DB and conitinue on with ME unweighted.
1b) 4×2 16′ Rope Climbs
Conditioning
- 100 Double-Unders
- 25 Wall Balls (20/14)
- 75 Double-Unders
- 25 Wall Balls
- 50 Double-Unders
- 25 Wall Balls
Compare to 2013.01.09
