Warm-up
Coach’s choice

WOD prep

Back Squat

20 minutes to build to a heavy 5.

WOD

Groot
Ladder up by 2

AMRAP 8

2 Front Squats (155, 105)
2 Ring dips
4
4
6
6
8
8
and so on…

*Scale load of front squats as needed.

Options for ring dips.
1. Bands
2. Bars
3. Ring push-ups
4. Push-ups

Post WOD

Roll quads for 4 minutes