A. Ring Dips
Beginners: 1. 1 . 1 eccentric on bars or ring x 3 sets; rest 2 min.
Intermediate: 1-2 ring dips every 90 sec x 7 sets; get a spotter if necessary
Advanced: 3-5 ring dips @ 51x1 x 5 sets; rest 120 sec.
B. 20 OHS 55/85 lbs
400 meter run
3 rounds for time
PM WOD for BCBD Competitors
2000 meter row for time.
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