Strength/Skill Work  Weighted ring dips, Bodyweight ring dips, Band-assisted ring dips or Ring supports:  5×5

WOD

AMRAP in 20 minutes of:

400 or 200m run

Max rep pull-ups

Post total rounds and total pull-ups to comments. 

Note:  Once you come off the pull-up bar you immediately head back out for another run!  If using bands once you fail to get over the bar [...]]]>

Strength/Skill Work  Weighted ring dips, Bodyweight ring dips, Band-assisted ring dips or Ring supports:  5×5

WOD

AMRAP in 20 minutes of:

400 or 200m run

Max rep pull-ups

Post total rounds and total pull-ups to comments. 

Note:  Once you come off the pull-up bar you immediately head back out for another run!  If using bands once you fail to get over the bar or need to come off the bar that round is done.

Strength/Skill Work Practice Dive Rolls

WOD

“Tabata What?”

Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are Pull-ups, the second 8 are Push-ups, the third 8 intervals are Sit-ups, and finally, the last 8 intervals are your choice of handstand holds or front planks. There is no [...]]]>  CrossFit

Strength/Skill Work Practice Dive Rolls

WOD

“Tabata What?”

Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are Pull-ups, the second 8 are Push-ups, the third 8 intervals are Sit-ups, and finally, the last 8 intervals are your choice of handstand holds or front planks. There is no rest between exercises.

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ICE Training

Strength/Skill Work

Snatch – 65% of snatch x 2 x 5 (5 sets of 2 reps)

Snatch push press (push press from back rack) - 70% (of snatch) x 5 x 5

WOD

10,9,8,7,6,5,4,3,2,1

Power Clean @ 75% of body weight
Ring dips

For time.