C&J / Dips

Warmup

400m row or run

50 Jumping Jacks

25 back ext.

25 sit ups

15 Squats

10 push ups

5 Pull ups

Mobility

Take 2 min and stretch or mobilize joints.

Save lax balls and rollers for afterwards. 

Strength

Front squat

2 – 4 – 6 – 8 – 6 – 4 – 2

WOD

Group WOD today!

10 rounds for time of:

1 Clean and Jerk @ 90% of 1 RM

5 Ring Dips

Notes