COACHES WARM UP
COACHES MOBILITY
JUSTA - 11
WOD
0:00 - 12:00min
Minutes: 1,3 & 5 - 25 second Max rep Strict Dips (Ring Dips)
35 seconds rest
Minutes: 2,4 & 6 - 25 second Max rep Strict Pull ups
35 seconds rest
Minutes: 7,9 & 11 - 20 second Max rep Kipping Dips (Kipping Ring Dips)
40 seconds rest
Minutes: 8,10 & 12 - 20 seconds Max rep Kipping Chest to Bar Pull ups *Straight arms, pull the bar as low on your torso as possible*
40 seconds rest
13:00 - 28:00min
7 rounds for time of:
6 Burpees
9 Sit ups
12 Push ups
15 Air squats