9/18 WOD

Dear Ring Dips

warm up – 25 jumping jacks

10 tire dips

2x   10 prison squats

10 sec plank holds

skillwork – muscle up practice

WOD – 3 RFT

5 – Clean n’ Jerks

10 – Ring Dips

15 – Slam balls

2 min required rest

21 – 15 – 9

goblet squats (using slamball)

ring dips

floor press

Cool down – 800 meter run

60 saxon bends