Wednesday May 10th 2017



Ring Dip: Set of 9RPE, Then Drop 15% 

*This is a set of Dips till you find a working set of 9RPE. Example 12 dips, as I could have done 13, but not 14 total. I then decrease that rep set by 15% to 10 reps. I commence doing sets of 10 till they feel like a 9, or 10 mins is up. If you have to scale the RPE is the same for whatever scale you choose.


4 Rounds for Individual time:

400m Run,

15 Burpee Pull Up,

Rest 2:00