What a workout!

Warmup
Outside drills
sprints,heel to butt,high knees, backwards run, walking lunges, karoke?
Whirly birds
Pass thrus

Skill
Ring Dips

WOD
For Time:
50 Ring Dips
400 m Run
50 Push-ups
400 m Run
50 Pull-ups
400 m Run
time: 19:05

I used a band for pull ups and ring dips and it kicked me butt. My arms and shoulders have been smoked all week. It feels like I have no strength at all when I go do a pull up so I opted for the band for some extra help. I listen to my body when it’s shouting at me —