Wednesday

Warm Up:
Row 500m
5 Wall Walks

Mobility:

Strength: HSPUS- 10 min
ADV: EMOM 1-3 reps with plates/paralletts
INT: Every other minute 1-5 reps with bands
BEG: Every other minute kick up to wall practice/ Strict Pushups

WOD: NOT FOR TIME/Rest as needed

4 rounds
Max Effort Row for Calories, 1 minute
ADV: 15 Strict Unbroken dips, No kipping
INT: 10 dips
BEG: 5 dips

If you can't do 5 dips unassisted on the bar , do the beginner level

On the dips, NO BANDS WILL BE ALLOWED.
Scaling is as follows:
Rings
Bar Dips
Box dips with feet raised
Box dips with feet on ground

As your arms go to failure, go for as big of sets as possible. Record rep sets 
EX. ( 15 unbroken, 8+7, 6+6+3, 5+5+3+2)

Picture
Kimo on thrusters



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