Pre:
10 min. MWOD: Voodoo floss on knees and ankles/work on bottom dip position
2 Rounds: 5 Strict Ring Dips, 10 Ring Rows (Feet suspended), 15 Hollow Rocks
WOD:
For 10 min.
Even Minutes: Max Wall Ball Throws 10 ft. w/20lb med. ball
Odd Minutes: 6 Strict Wtd. Ring Dips @10kg (plate in bookbag)
Post rounds and results.
Post:
10 min. Flexibilty
Matt B:
Wallballs: 25-21-23-24-24=117 total
Wtd. Dips:6-6-6-6-6
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