Warm up: Basic
Skill/Strength: Gunz a go-go (10 each- static dumbbell curls, hammer dumbbell curls, straight barbell curls) pick weights that allow you to do 8 good reps with last 2 being tough.
WOD: 5 rounds of:
5 ring dips
10 overhand grip pull ups
10 push ups with l/r dumbell row (m-25#/f-15#)
5 box jumps (m- 30"/f-24")
11min 20sec
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