Warm Up:
:45 Bike or Row (moderate)
:20 Arm Circles Fwd/Back
:20 Banded Pass Throughs | :20 Banded Pull Aparts
:20 Scap Push-Ups | :20 Push-Ups (scale from knees if needed)
:20 Ring Support Hold (scale: foot assisted)
Specific Warm-Up:
Bench Press Warm-Up
WOD:
On The Every 4:00 x 5
5 Bench Presses
5 Weighted Dips
Score: Weight of BB & Dips
Intermediate:
On The Every 4:00 x 5
5 Bench Presses
5 Dips
Score: Weight of BB & Dips
Beginner:
On The Every 4:00 x 5
5 Bench Presses
5 Bench Dips
Score: Weight of BB & Dips
Post-Workout Skill Work:
:40s GHD Sit-Ups
: 20s rest
:40s hollow rocks
20s rest
: 40s Sit Ups
1 minute rest