WEIGHTED CLOSE GRIP CHIN-UP & WEIGHTED BAR DIP SUPERSET

A) Strength:

Every 1:30 x 5:

1a) 3-4 Weighted Close Grip Chin-up
Adv: Added Weight
Int: Bodyweight
Beg: Jumping or Band Assisted Chin-ups

1b) 4-5 Weighted Bar Dips
Adv: Added Weight
Int: Bodyweight
Beg: Jumping or Band Assisted Bar Dips

B) WOD:

4 Rounds of: (20:00 Cap)

100 Double Unders (S = Single Unders)

30 Walking Lunges (BW)

20 Renegade Rows (total)

10 DB Push Press

- Rest 90s -

*Athlete choice of DB weight
*Score = slowest split

C) Extra Credit:

Seated Low Band Cleans (3 x 10-15). Rest 60s.