August 26, 2015

WOD

Strength – Front Squats

Health – 5×5

Fitness – 6×2 AHAP

Performance – 6×[email protected]%

then

Pullups/Ring Dips

Health – 3×6 Assisted Pullups + Assisted Dips

Fitness – Kipping Practice

Performance – 3×6 Giant Swings + Transitions or 3×4 Muscle Ups

Met Con – 14 min AMRAP

Health – 7 Deadlifts 155/103

14 Box Jumps 16/12

7 Box Dips

Fitness – 7 Deadlifts 185/123

14 Box Jumps 20/16

7 Assisted Ring Dips

Performance – 7 Deadlifts 225/153

14 Box Jumps 24/20

7 Ring Dips