Wednesday

Lift

15 Minutes to complete 5 sets of 5 reps of 

Push press

 

Wod

10 down to 1 of

Power snatch 75/55

Push ups 

Pull ups 

 

Post Wod 

Ring dip practice

If you are compfortable with ring dips, try strict or weighted. If they are a new movement, try using a band with the rings or bar station or try dips on a box.