Friday 7/5/2024

Gymnastics Skill Work
Take 10 minutes to review Ring Dips, practice/warm-up, and explore scaling options as needed.

Suggested scalings:
Matador Dips
Bench Dips
Heel Box Ring Dips

WOD
“Push/Pull JT”
For Time:
21-15-9
Ring Dips
Inverted Ring Rows
Push Ups
Calorie Row (Women: 15-12-9 calories)

Monday

Strength
Back Squat 3x3 at 75%

WOD
For Time:
5 Rounds:
15 Overhead Squats 115#/85#
12 Chest To Bar Pull Ups

Directly into:

5 Rounds:
15 Calorie Row
12 Ring Dips

Joey Olalde 2017 IKWF Regional and Sectional Champ and IKWF State Qualifier at the Novice 101 lb level.