WOD 08.02.16

Strength: 

L1: ring dip negatives, 5-5-5-5

L2: max rep strict ring dips x3

L3: Weighted ring dip, 5-5-5-5 (add 5+ lbs to last week)

WOD:

3 rounds for time:

21 American swings

14 box jumps, 24/20 inches

7 ring or bar muscle ups*

Post loads and times to beyond the whiteboard.

*level I and II scale to 14 ring dips