DSC_2063

A1. Choose one:
Tempo Chin-ups – 3-8 x 5; pull up fast, hold 2 sec at the top, controlled on the way down
Chin-ups – 3-8 x 5
Inverted rows with supine grip – 6-8 x 5
A2. Choose one:
Tempo Ring dips – 3-8 x 5 sets; pause 3 seconds at the top and 2 seconds at the bottom
Ring or bar dips – 3-10 x 5(you may use a box if needed)
5 sets – Ring or bar holds; hold 10 seconds at the top and 15 seconds at the bottom. If bottom hold is too tough hold the top for max time.
B. WOD choices:
“Alpha”
Helen
3 rounds
Run 400
21 KBS@53/35
12 Pull-ups(you may use a band if needed, no more than green)

“Bravo”
3 rounds
Run 400
21 KBS@35/25
12 Ring rows

“Charlie”
AMRAP 10
run 200
12 kbs
6 pull-ups or ring rows