Sorry for not getting posts up this week it got crazy. I was judging down at the fittest games yesterday and tidy which was a blast. Awesome athletes!

Strength
OH squat
20 min to establish a 1 RM

MetCon

A.
25 wallballs
25 sit-ups with ball
25 oh squats with ball
** must not put the ball down at any time! If you do it is an immediate 10 pullup penalty.
4 Rounds for time

B.
3 sets of max effort ring dips. Post you numbers.

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