Strength
4 Sets of:
Bench Press x 6-8 reps
rest 90 sec
Strict Toes to Bar (no kipping!) x 10 reps
rest 90 sec
WOD
For Time:
10 Ring Dips
1 Pull Up
9 Ring Dips
2 Pull Ups
...
1 Ring Dip
10 Pull Ups
Notes:
If you hit 7 or 8 reps on the Bench Press increase the weight on the next set. If you only get 6 reps, you are not allowed to increase the weight on the next set. Sorry for the late post!
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