Skill/Warmup- Strict pullups/Ring Dips: 20 Min to practice, if you have strict already try to do 5 max sets. Banded do 5 sets of 3 reps with concentration on very slow descent. Take time between sets for full recovery. Ring dips use same rep scheme as for pull ups.
WOD -For Time
Run 800m for time (mod-1000m row)
Rest 2 min
Run 400m for time (mod- 500m row)
Rest 1 min
Run 200m for time (mod-250m row)
(Time Cap 18 Min)
***2 Scores- 800m time and total time***
