WOD for 041619

Skill: Strict Pull-ups & Dips

Scaling options for both 

Strength: Pull-ups & Dips

SSPT Week 1 

Take 5 minutes to test out Max reps of both Strict Pull-ups & Strict Dips 

SSPT Week 1 

Perform the below reps for both pull-ups and dips… choose your rep scheme based on your max reps from testing.

-15 minutes-

Conditioning:

Every 3 min. x 5 Rounds:

x cal Bike or Row

15 Deadlifts

12 push ups

L1: 27/24, 225/155, Diamond push-ups

L2: 24/21, 185/135, HR Push-ups

L3: 21/18, 135/95, Push-ups

L4: 18/15, KB Deadlifts, Push-ups on a box