• Chris

Friday

COACHES WARM UP

COACHES MOBILITY

JUSTA - 11

WOD

0:00 - 12:00min

Minutes: 1,3 & 5 - 25 second Max rep Strict Dips (Ring Dips)

35 seconds rest

Minutes: 2,4 & 6 - 25 second Max rep Strict Pull ups

35 seconds rest

Minutes: 7,9 & 11 - 20 second Max rep Kipping Dips (Kipping Ring Dips)

40 seconds rest

Minutes: 8,10 & 12 - 20 seconds Max rep Kipping Chest to Bar Pull ups *Straight arms, pull the bar as low on your torso as possible*

40 seconds rest

13:00 - 28:00min

7 rounds for time of:

6 Burpees

9 Sit ups

12 Push ups

15 Air squats


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