Main WOD
A. 4×10 Super Set
Strict Pull Ups
Strict Ring Dips
B. The Elevator
30 Cal Row
40 Toes to Bar
50 Slam Balls (40/30)
60 Sit Ups
70 Push Press (45/35)
CORE Series Training
Warm Up: 3 Rounds: 10 Steps (Each Leg) Overhead Walking Lunge 25/15 5 Ring Dips 10 Slam Balls
Skill: The Power Clean
WOD: 5 RFT 10 Deadlifts 10 Lateral Burpees 20 Sit Ups
