Do 5 sets of 1/2 of your max unbroken ring dips, resting 90 sec in between
WOD:
5 rounds for time;
20 sec max effort row
10 pushups
15 situps
90 sec rest
Mobility:
Ball in hamstring insertion on box (50 pumps each leg)
Lying hamstring floss w/band
Spine stretch (lying with knee up and over)
Butterfly stretch in wall (contract 5 sec and relax 10 sec for 2 min)
Top RX times: Matt Brereton and John Provost time for the men at 10:30, Ellen takes the women for a second time this week with 11:16.
