STRENGTH: Pull Ups and Dips 

1a) 3xME Pull Ups (Advanced=weighted; Intermediate=strict; beginner=barbell pull ups)

1b) 3xME Dips (Advanced=weighted on rings; Intermediate 2=strict on rings, Intermediate 1=Strict on Bar, Beginner 2=Banded on Rings, Beginner 1=Banded on Bars


WOD: 2 rounds for time

15 Cal Row

15 Sit Ups

15 Wall Balls

15 Box Jump Overs

400 m Run

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