Thursday Workout Of the Day

LIFT

Press
3×2 @75%

BUY IN

20 Ring Dips

WOD

8-7-6-5-4-3-2-1
60yrd there and back Burpee Sprint ladder (30 there/30 back).

* 1 Burpee every time you get to a pilon (Burpee, 30 yd run, turn around, burpee then 30 yards back to start.
*There and back = 1 rep

BUY OUT

Beginner – 15 MU transitions using band(under bum) or box under feet
ADVANCED – 15 bar or ring MU (Pick whichever you need the most work on)