Skill
7 rounds:
One set of hard strict ring dips (target: 3-5)
One set of easy push ups (target: 8-12)
Rest 60-90 seconds
Today’s work is the dip/push up counterpart to last Friday’s pull up/ring row sets. Scale the dips to be tough, and the push ups to be easy. Transition immediately from your dips to your push ups before resting 60-90 seconds between rounds.
Workout of the Day
AMRAP in 10 minutes:
200 meter run
20 wall balls
Scale your medicine ball weight so that you can keep quick sets of at least 5-10. This workout is a great chance to challenge yourself to a few unbroken sets of wall balls! Hang on to that thing and see if you surprise yourself.
standard: 12/8 pound ball
rx and sport: 20/14 pound ball
metcon: 5×1:40 on, 0:20 off