Workout of the Day
3 rounds:
90 seconds of strict pull ups
90 seconds of calories
90 seconds of ring dips
90 seconds of calories
90 seconds of rest

Come on in for coach Derek’s last day with us!

Scale the pull ups to banded pull ups or ring rows so that you are able to hit small sets for at least the first half of each interval. Do the same for the ring dips. Try to find a hard but sustainable pace on the machine, and hang on across all 3 rounds. Add up all of your calories, pull ups, and dips at the end of the workout.

standard and rx: as written
sport: chest to bar strict pull ups, ring dips on high rings (muscle up to start each set)
metcon: 3x 4:30 on, 1:30 off