Workout of the Day:

1) Coach led Warm-up

2) 4xME set of strict ring dips + ME set of Kipping ring dips.

Complete a max effort set of strict ring dips and then without coming out of the rings complete a max effort set of kipping ring dips.
Rest as needed between rounds

3) 12 Minute AMRAP of
5 Strict Ring Dips
15 Air Squats
10 Push Ups
15 Air Squats

4) not for time complete 3 rounds of
10 Ab wheel roll outs
20 Sit-ups


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720 SE Pioneer Way Oak Harbor Wa 98277