Skill10 sets of 3 strict ring dipBanded/weightedRest about 60-90 seconds between setsAdd 5-10 additional pounds over what you used 2 weeks ago
Workout of the Day4 rounds for time:
200 meter run
27 wall balls16 minute time capWhy 27? 25 isn’t enough, and 30 is too many! Consider using a light enough wall ball that you can hit one or more rounds unbroken. If you’re feeling strong today, then use your regular wall ball weight and go for a unbroken sets (or as close as you can get). Hang on, keep throwing, and see if you surprise yourself with what you can do.standard: 12/8 pound ball
rx: 20/14 pound ball
sport: 20/14 pound ball, unbroken on all rounds
metcon: 4×2:00 on, 0:30 off